Swim Workout #19 – Freestyle – Build Up!

The drill set isn’t much of a drill set, I just want to warn you ahead of time 🙂 I’m going to get you going a little faster today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 25
  • 4 x 50
  • 4 x 75
  • 4 x 100

Each of the 4 are a different style

#1 = kick

#2 = Drill

#3 = Build Up

#4 = Fast!!

15 Seconds Rest

=1000 yds

Main Set

200 Free

8 x 50

O=Fast

E=Easy

200 Free

8 x 25

O=Fast

E=Easy

15 Seconds Rest

= 1800 yd

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #18 – Choice – 4/2/1 Ladder Mix

Happy Friday Everyone!!
Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 2 x 50 Kick Choice
  • 2 x 75 Kick, drill, swim choice
  • 2 x 100 IM (1/2 kick, 1/2 swim each 25)

10 Seconds Rest between each

=450 yds

Main Set
  • 400 Free Pull
    • 4 x 100 IM
  • 200 Free Pull
    • 8 x 50 IM order – Fast Turns
  • 100 Choice Fast ( Check your time)

15 Seconds Rest Between Each

  • 8 x 25
    • O=Heads up freestyle
    • E=Breath 2 x or less

10 Seconds Rest Between Each

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,150 yds



Swim Workout #17 – IM – Swim for it!

Here is a fun IM set that runs through different distances, adds in some Kicking, and also has some freestyle.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25
– O = IM order
– E – Free

All Kick, 10 seconds rest

4 x 50 IM Order Swim – 15 seconds rest

=400 yds

Main Set

200 IM

100 IM

4 x 50 IM Swim W/10 pullouts at 25

200 Free

100 Free

4 x 50 Free W/10 pullouts at 25

200 IM Kick

100 Free Kick

4 x 50 Choice Kick

*15 seconds rest for all of the above

= 1500 yds

Warm Down

100 Easy

Total = 2,800 Yards



Swim Workout #16 – Freestyle – Distance


Here is your Labor Day practice. You might have the day off from work, but don’t take a day off of swimming. You’ll regret it later! Get out there and swim early and then enjoy some time with family and friends!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25, 50, 75, 100 Kick
100, 75, 50, 25 swim

– 10 seconds rest

=500 yds

Main Set

3 x 300 – pull – 15 seconds rest

3 x 200 – negative split – 15 seconds rest

2 x 100 – breathe ever 3/5 strokes by 25 – 15 seconds rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards



Swim Workout #15 – Choice – Try Your Worst Stroke

Do you need a little push to swim your worst stoke? I do! Good luck if your worst stoke is fly!! You can do it!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 50 – Worst Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest
  • 4 x 50 – Best Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest

=400 yds

Main Set

2  Rounds, 1st round is your worst stoke, 2nd round is your best stoke

200 Free

4 x 75 ( Stroke, Free, Stroke by 25 – 15 Seconds Rest

4 x 25 Super Fast – 15 Seconds Rest

12 X 25 Kick

Rotate Worst and Best Strokes

10 Seconds Rest

=1500 yds

Warm Down

100 Easy

Total = 2,800 Yards



Swim Workout #12 – Choice – Let’s try a little of all the strokes!

This set is great to get for practicing all of our strokes. Enjoy the ride!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

100 IM Kick – 15 seconds rest

2 x 50 Free – 10 seconds rest

100 IM Drill – 10 seconds rest

4 x 25 Free Build – 10 seconds rest

100 IM Swim

=500 yds

Main Set

This set is done 4 times , each one is a different stroke (IM order without free is a good suggestion)

4 x 50 Stroke – 15 seconds rest

  • #1 = swim
  • #2 = Kick
  • #3 = Swim
  • #4 = Drill

100 Stoke – 30 seconds rest

100 IM

50 easy

= 1650 yds

Warm Down

100 Warm down

Total Yards = 3,050 yds



Swim Workout #11 – IM – Mixing It Up

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

2 X 25 kick + 50 build
2 X  50 fast
1 X 50 easy
Do this set once with free and a 2nd time choice, 10 seconds rest between all

= 600 yds

Main Set

2 X 200 pull – breath every 3/5/3/7 by 50 – 20 seconds rest
6 X 75 IM no free or stroke first 3 kick, 4-6 build within each 25) – 10 seconds rest
150 IM no free or stroke- fast
12 X 50 4 each stroke (no free) – 10 seconds rest
150 kick good pace
4 X 25 kick fast first 12.5 – all out on the fast! – 15 seconds rest

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,200 yds



Swim Workout #10 – Freestyle – 1 Mile for Time

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 4 x 75 Choice – 10 seconds rest
  • 8 x 25 D 1-4, 5-8 Choice ( keep 4 25s the same stroke) – 10 seconds rest

=300 yds

Main Set
    • 1 x 1650 for time
      • Think of this in sets of 400s ( 1 = moderate, 2 = a little faster, 3 = turn up the power, 4 – hang on and finish strong)
      • No gear

= 1650 yds

Warm Down

100 Warm down

Total Yards = 3,050 yds



Swim Workout #9 – Choice –

There is a surprise at the end of this one! Make sure you have access to the deep end of the pool.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 12 x 25 IM – 10 seconds rest
    • 1-4 = Kick
    • 5-8 = Drill
    • 9-12 = swim

=300 yds

Main Set
  • 2 x 300 Pull – 20 seconds rest
  • 6 x 50 Choice  – 10 seconds rest
    • O= E/F
    • E = F/E
  • 2 x 150 Paddles  – 20 seconds rest
  • 8 x 25 VS     – 10 seconds rest
  • 2 x 75 Kick  – 15 seconds rest

5 Minutes of Treading Water in the deep end

= 1550 yds

Warm Down

100 Warm down

Total Yards = 2,750 yds + Treading Water



Swim Workout #8 – IM – IM without Freestyle, On No…

Sometimes we get to comfortable with having the freestyle at the end of an IM… Let’s change things up and focus more on the other 3 strokes. Don’t worry if you usually rest some on the freestyle, you can take a little extra rest in between the IM and the choice fast sets. Go after it!
Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 4 x 75 Choice – 10 seconds rest
    • O= kick, swim, kick by 25
    • E= swim, drill, swim by 25
  • 8 x 25 VS Choice – 10 seconds rest

=500 yds

Main Set
      • 4 x 150 IM no free – 20 seconds rest
        • 4 x 25 Choice Fast – 10 seconds rest
      • 4 x 100 IM – 20 seconds rest
        • 4 x 25 Choice Fast – 10 seconds rest
      • 4 x 75 IM no free – 20 seconds rest
        • 4 x 25 Choice Fast – 10 seconds rest

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds