Want to get some practice in for your next open water or distance swim? This is a great set to get ready for distance events. If you want to step it up further,, you can descend the 500 set to a race pace on the last 500.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 4 x 100  – 15 seconds rest
  • Kick /Drill /Kick /Swim by 25

=400 yds

Main Set

• 3 x 500 – 30 seconds rest
  • 1 = pull
  • 2 = paddles
  • 3 = swim

• 8 x 25 F/E by 25 swim – 10 seconds rest  – make the easy 25 your rest

= 1800 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 16 x 25 Choice (Concentrate on your Stroke)
  • 1-4 = Drill
  • 5-8 = Swim
  • 9-12 = VS
  • 13-16 = Fast

=400 yds

Main Set

• 6 x 100 Free D1-3, 4-6
• 4 x 50 Choice Build
• 300 Pull
• 4 x 50 Choice Fast/Easy by 25 with 10 pullouts at 25
• 2 x 100 Fast
• 4 x 50 Choice Kick – Fast Flags

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

Today, we are going to get after our strokes!! We’ll mix it up by adding in kicking and drill, but we will be continuously swimming.  Ready?

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 6 x 50 IM order x 2 (without free) Drill – 10 seconds rest
• 2 x 100 IM Kick – 15 seconds rest

=500 yds

Main Set

• 200 IM Drill
  • 4 x 50 Fast
    • O=Fly
    • E=Free
• 200 IM Swim Moderate
  • 4 x 50 Fast
    • O=Back
    • E=Free
• 200 IM kick Moderate
  • 4 x 50 Fast
    • O=Breast
    • E=Free
• 200 IM Swim Moderate
  • 4 x 50 Fast
    • O=Free
    • E=Free

15 seconds rest after the 200,

20 seconds rest on the 50s,

30 – 60 seconds rest between sets.

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 2 x 25 Kick
• 2 x 50 Drill
• 2 x 75 K/D/S
• 2 x 100 Build

10-15 seconds rest

=500 yds

Main Set

• 8 x 100 Free D 1-4, 5-8 (10 seconds rest)
• 200 Swim (30 seconds rest)
• 4 x 100 Pull (10 seconds rest)
• 200 Swim

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

Are you the swimmer that always trains for the same stroke…? Get outside your comfort zone and try the other 3 strokes. Give the fast portions your all and savor the rest.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yards

Drill Set

12 x 25 ( 3 rounds of 4 x 25s ( 1=kick, 2=drill, 3=1/2 fast, 4=all fast)) Choice per round. Might be nice to do one set each stroke. 10 seconds rest.

100 free

= 400 yards

Main Set

3 rounds of ( *change the stroke each round) – 15 seconds rest

• 100 IM
• 50 fly* fast
• 50 free easy
• 4 x 25 fly*
• 100 free moderate

=1200 yard

5 x 100 kick with board your choice – 15 seconds rest

• fast easy by 25
• Use fins if you want to change it up

=500 yards

Warm Down

100 warm down

=3,000 yards

Warm Up

400 Swim / 200 Kick / 200 Pull

=800 yards

Drill Set

12 x 25 VS free – 10 seconds rest

=300 yards

Main Set

300 swim (30 sec rest)
200 IM drill (30 sec rest)
4 x 50 Descend 1-4 (10 sec rest)
400 Drill / kick by 25 free (30 sec rest)
200 Distance per stroke (30 sec rest)
8 x 50 Fast (30 sec rest)

=1500 yards

Warm Down

100 Warm down

Total Yards = 2,900 yards

Let’s work on speed today! The main set focuses on maintaining a speed for 3 x 100s and gradually increasing your effort as you progress. The last set of three should be the toughest of all! Think of the last three as your last 100 in your 200 free. We do these to help work on the back half of our mid-distance events!

Warm Up

400 Swim / 200 Kick / 200 Pull
=800 yds

Drill Set

3 x

• 100 swim
• 50 kick
• 100 IM drill
• 50 Kick
• 100 breath every 3/5/3/7 by 25

Rest 10 seconds between each

= 1,200

Main Set

3 x 100 Free ( 10 seconds rest) Good Pace

3 x 100 Free (15 seconds rest) Faster

3 x 100 Free (20 seconds rest) Faster

=900

Warm Down

100 Warm down

Total Yards = 3,000 yds