It is Halloween!! It will be a busy night so get out there early and swim before work and family events take over tonight. Throw in some fly on the 100s for Halloween!! I dare you…Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (25 Kick + 50 Drill + 25 Swim)

IM Order

10 Seconds Rest

=400 yds

Main Set

4 x 100 IM

100 Free Easy

4 x 50 IM order

100 Free Easy

4 x 100 Stoke / Free by 25 – Or make it tougher by doing a 100 of a full stroke….

100 Free Easy

8 x 25 IM Kick

15 Seconds Rest on everything, but feel free to take a quick water break after the 100 Freestyles.

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Here we are again. Get up this morning and make sure you get your swim in! You won’t regret it.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

1-4 =  Kick

5-8 = Build

9-12 = Fast

10 Seconds Rest

=300 yds

Main Set

All Rounds D 1-4

4 x 50 Swim

4 x 75 Swim

4 x 100 Fins

4 x 75 Fins

4 x 50 Fins

15 seconds rest

8 x 50

Kick with Fins – Fast / Easy by 12 1/2

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

We had so much fun last week with our swim boot camp, we thought we could do another version today. Crunches are in the mix. It might be best to get out a couple of kick boards for your back on the pool deck before you start. Check out videos on YouTube for the proper crunch (not sit up) technique.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/4 x 50 Kick
4 x 100 Drill

O = Best Stoke

E = Worst Stroke

=600 yds

Main Set

400 Pull

3 x 100 Choice / Free by 25 and Fast / Easy by 12 1/2

200 Pull

4 x 25 Choice Fast (1 Breath if doing Free/Fly)

20 Seconds Rest

4 x 50 Fast Down with 25 Crunches at the 25 mark with a Dive back into the pool

100 Easy

4 x 50 Fast Down with 10 Pull Outs at the 25 mark

15 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Good Morning. Today’s set has a solid mix of IM, choice stroke, and freestyle. Do your best to swim all the way through the main set without taking more then the requested amount of rest. There is a 200 in the middle that is meant to be a slower active recovery. Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Drill + 25 Fast)

10 seconds rest after 75, 15 seconds after 25

=400 yds

Main Set

3 x 100 IM Build

3 x 100 Free Fast / Easy by 25

3 x 100 Choice (D 1-3)

200 Free Pull (This is meant to be active recovery)

4 x 50 IM Order Build

4 x 50 Free Fast / Easy by 12 1/2

4 x 50 Choice (D 1-4)

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Hope you had an excellent weekend. It is time to get back to work!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 100  – 15 seconds rest
  • Kick /Drill /Kick /Swim by 100

Main Set

2 x 200 – Pull

400 Fins

2 x 200 – Negative Split

4 x 100 – Kick with Fins

20 Seconds rest on 200s and 400s – 10 seconds rest at the 100s

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

TGIF!! Enjoy your swim today.

If you are at a point that you would like some extra stroke technique help, check out what A Swim Life can offer you. Your swimming coach is just a call away!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

1 x (25 Kick, 50 Swim, 75 Kick, 100 Swim) – Choice

1 x (100 Kick, 75 Swim, 50 Kick, 25 Swim) – Freestyle

15 Seconds Rest

=500 yds

Main Set

2 Rounds x

100 Choice

200 IM

300 Free/Pull

20 Seconds Rest

Tread Water for 5-8 Minutes

= 1200 yds + Treading Water time

Warm Down

100 Easy

Total = 2,600 Yards

Hello! This set is actually pretty fun. It is filled with highs and lows and will keep you moving. Work the stroke distances and relax on the 100 freestyles. Enjoy your Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 25 Drill + 50 Kick + 25 Swim) IM Order – 15 Seconds Rest

=400 yds

Main Set

200 IM

50 Fly Swim

50 Fly Kick

100 free

__________

2 x 100 IM

50 Back Swim

50 Back Kick

100 Free

___________

200 IM

50 Breast Swim

50 Breast Kick

100 free

____________

2 x 100 IM

50 Free Swim

50 Free Kick

100 free

___________

1-2 minutes rest between rounds

15-20 seconds rest for everything else

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

Hope you all had an excellent weekend! I’ve been doing these workouts now for a few months. What do you think? Let me know in the comments as you try these workouts out! Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

2 x 100 Build

15 Seconds Rest

=500 yds

Main Set

2 x 500 with Fins

4 x 100 Rotate fast 25

1 x 300 Pull, Negative Split

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards

Here is a workout that gets you out of the pool for a little bit. The 50s with Diving at the 25 is really great for those who are practicing for their next masters swim meet or sprint triathlon.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Kick / Drill / Swim

1-3 = One of each stroke

4-6 = Free

10 Seconds Rest

=450 yds

Main Set

400 Pull

8 x 50 (get out and dive in the pool at the 25) Going down build and coming back start out fast and get slower **

2 x 200 Pull

4 x 50 with 10 Pull Outs at the 25

200 Pull

15-20 Seconds

= 1600 yds

** Dive at your Own Risk** If diving in is not appropriate, replace with 10 pullouts or simply keep swimming. If you do dive, make sure water is deep enough and you use safe practices.

Warm Down

100 Easy

Total = 2,950 Yards

Enjoy your swim today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50 IM order Kick

4 x 50 IM order Drill

4 x 50 IM order Swim

10-15 Seconds Rest

=600 yds

Main Set

200 IM

200 Free

4 x 50 Stroke Build

200 IM

200 Free

4 x 50 Stroke Fast / Easy by 50

15 Seconds Rest

8 x 25 IM order FAST / Free /EASY by 25 – 10 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,900 Yards