I’ve got a shorter workout for you today. A mix of distances and a 5 minute treading session. It might be shorter distance but it shouldn’t be easy…

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Variable Sprint, Choice stroke. Change up your stroke after every set of 4.

15 Seconds Rest

=300 yds

Main Set

6 x 150 Pull, Descend 1-3, 4-6 – 30 Seconds Rest

4 x 100 Kick, Fast Flags – 20 Seconds Rest

2 x 75 Fast – 30 Seconds Rest

= 1450 yds

Tread Water For 5 Minutes

Warm Down

100 Easy

Total = 2,650 Yards

Don’t read this one ahead of time. Just print it and get to the pool… You’ll thank me later.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = IM without the free

E = Free

15 Seconds Rest

6 x 25 Kick – IM order without Free

15 Seconds Rest

=600 yds

Main Set

300 IM ( 75 of each Stroke) – 30 Seconds Rest

3 x 100 Stoke/Free by 25 – Fast on the stroke 25

6 x 50 Fins Fast / Easy by 12 1/2, choice Stroke

200 IM – 30 Seconds Rest

2 x 100 Stoke/Free by 25 – Fast on the stroke 25

4 x 50 Fins Fast / Easy by 12 1/2, choice Stroke

15 Seconds Rest if not noted above

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

This is a great workout to get a little practice in for your triathlon coming up…. Long and strong wins the race!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75

#1 = Kick

#2 = Drill

#3 = Kick

#4 = Swim

15 Seconds Rest

=400 yds

Main Set

4 x 400

O = Fins

E = Paddles with Kick

30 Seconds Rest

12 x 25 (4 x (Descend 1-4) ) Feel free to do this Choice, but keep each a whole the same stroke)

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

Let’s get to it today! No Drill sets…Swim fast!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Set #1

The first one is Stroke and the second one is free. Feel free to do IM order on the Stroke or IM without the free on the 75s or 150s. 15 seconds rest on all the sets and then up to 30 seconds rest between the distances if needed.

2 x 50 Drill

2 x 75 Swim

2 x 100 Kick

2 x 125 Swim

2 x 150 Kick

2 x 175 Build

2 x 200 Fast / Easy by 25

= 1650 yds

Set #2

8 x 50 Build

O = Best Stroke

E – Worst Stroke

= 400 yds

Warm Down

100 Easy

Total = 2,950 Yards

IM Day is here! Today we are mixing up your typical IM and adding in a few broken 75s to start and then the main set is full of different distances and strokes. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds of the set below, 15 Seconds Rest 50 Fly Drill + 25 Back50 Back Drill + 25 Breast50 Breast Drill + 25 Free75 Free

=600 yds

Main Set

100 IM Moderate

200 Stroke / Free by 25

8 x 25 iM Order / Free by 25

400 Stroke / Free by 25

100 IM Moderate

200  Stroke / Free by 25

4 x 50 Kick, IM order, Fast inside the flags

15 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,900 Yards

Happy Monday!! We’ve got lots of kicking on the line up today.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Kick

75 Kick + 25 Swim

50 Kick + 50 Swim

25 Kick + 75 Swim

100 Swim

15 Seconds Rest

=500 yds

Main Set

8 x 75 Build up with Fins

150 Moderate Freestyle / Pull

6 x 75 Kick with Fins

150 Moderate Freestyle / Pull

4 x 75 Fast = O and Easy = E

15 Seconds Rest

= 1650 yds

Warm Down

100 Easy

Total = 3,050 Yards

It’s Friday again!! YAY! I’m all about getting the yards in today. 500s are on the workout. Go out there and swim long and strong and before you know it you’ll be off to enjoy your weekend with a solid workout behind you. This workout might have some distance freestyle mostly, but I did throw in some stroke for those that want to branch out!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50

D 1-4, 5-8

Each 4 should be the same stroke

= 400 yds

Main Set

3 x 500 – 30 seconds rest

1 = pull

2 = paddles (Use your legs this time)

3 = swim (If you want to add stroke, alternate stroke/free by 25)

8 x 25 VS – 10 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,100 Yards

Hello, IM day is our most popular day at the pool. There is something here for everyone.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Choose a stroke and go!! And I don’t mean freestyle as a stroke… 2 x 75 Kick / Drill / Swim

2 x 50 Drill / Swim

2 x 25 Fast

15 seconds rest

=300 yds

Main Set

Here we are with 9 broken 200s. Work the broken 200s and swim with a moderate long and strong pace on the full 200s. Take at least 15 – 20 seconds rest between the 200s.

2 x 100 IM

200 Free

2 x 100 Stroke/Free by 25

200 Free

4 x 50 IM Order

200 Free

4 x 50 Stroke

200 Free

8 x 25 IM order x 2

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

Good Morning! I really like to tread water, but I always leave it to the end and sometimes we don’t get to it. So today, let’s get out there and tread early. If you want a prop, don’t forget to bring one from home if your pool doesn’t have anything.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Tread water for 5 minutes

Use a medicine ball of your choice, water brick, bucket, or whatever you can find around the pool

Alternate treading water for 15 seconds with item of your choice raised and 15 seconds without the item raised.

Main Set

Review the set below…Of the 100/75/50s all of these should be moderate pace freestyle with about 10 seconds rest. All of the 25s will be super fast!! Take 20 seconds rest after the 25s. Feel free to use fins for all but the 200s.

• 4 ( 100 + 25)
• 200 Pull Breathing every 3/5 by 25
• 4 ( 75 + 25)
• 200 Negative Split
• 4 ( 50 + 25)

= 1600 yds

Warm Down

100 Easy

Total = 2,500 Yards + Treading Time

Friday is here at last! 300s today with a mix 50s, 75s, and 150s. Swim fast so you can enjoy the weekend!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 12 x 25 Choice (4 Kick /4 Drill /4 Swim)

=300 yds

Main Set

300 Swim

4 x 75 Free – 30 seconds rest

O = Fast / Easy / Fast

E = Easy / Fast / Easy

300 Swim

2 x 150 Breath 3/5/7 by 50

300 Swim

6 x 50 D1-3, 4-6 all Kick

All 15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards