Good Morning!! Enjoy the Workout. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 

#1 Kick

#2 Drill

#3 Build up

X 4 IM order

2 x 100 IM Focusing on good turns

10 Seconds Rest

= 500 yds

Main Set

4 x 75 IM order

4 x 25 IM order Swim – Fast out of the wall

200 IM 

1 min rest

4 x 75 IM order Kick

4 x 25 Kick FAST IM order

200 IM

1 min Rest

4 x 75 Free Swim

4 x 25 FAST Finishes

200 IM

15 Seconds Rest, Unless Noted Otherwise

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,200 yds</h2>

Over the next few weeks I am planning to do a new stroke every Friday. This week happens to be Fly. So do your best here and do as much fly as you can. Areas where is says choice feel free to stay with Fly, but know its ok to switch to another stroke or free if need be. Have a great swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2 Turn 50 = ALL FLY ( but do use caution if its just too much 🙂

Focus on strong turns and great form

Rest as needed 

= 400 yds

Main Set

8 x 100

Odds = Stroke build up

Evens = Free

15 seconds rest

4 x 50 Fly – All FAST

30 Seconds Rest

6 x (75 Kick + 25 Swim) Choice ,10 Seconds Rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

Take a challenge today.,,, 200 IMs with a consistent strong speed. You can do it! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 75  

IM no free = Odds

Kick / Drill / Swim Stroke = Evens

15 Seconds Rest

= 600 yds

Main Set

8 x 200 IM

Push it!!

45 seconds rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,100 yds</h2>

Warm Up

    400 Swim / 200 Kick / 200 <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Pull</a>

= 800 yds

Drill Set

4 x 25 Build up

4 x 50 Kick

4 x 75 Kick, Build, Fast

10 Seconds Rest

= 600 yds

Main Set

500 With Fins

4 x 100 FAST / Easy by 25

300 With Fins

4 x 50 FAST / Easy by 12 1/2

100 FAST with Fins

15 Seconds Rest

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,000 yds</h2>

Happy Friday! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

16 x 25

4 Rounds

• Kick
• Breathing only 2 x per 25
• Breathing only 1 x per 25
• Breathing 0 x per 25

10 Seconds Rest, the kick 25 is your active recovery period

= 400 yds

        <h2>Main Set</h2>       
    <p>4 x 200 Pull with 25 abs after each 200

4 x 100 Kick with 10 Pullouts after each 100

4 x 75 Fast / Easy / Fast with a dive in on the deep end (only for 2 75s)

Rest as needed, but not too much…. 

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

Hello Again! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 IM order

Kick / Drill

4 x 100 IM order 

Build / Fast by 25

15 Seconds Rest

= 600 yds

Main Set

2 Rounds, #1 = Best Stroke #2 = Worst Stroke

200 IM

200 Stroke

2 x 100 Free

4 x 50 Stroke FAST

15 seconds rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,100 yds</h2>

I love kicking with Fins. Here is a great workout to help improve your leg strength! Enjoy it. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

(25 Kick + 50 Drill = Odds)

(50 Drill + 25 Kick = Evens)

10 Seconds Rest

= 450 yds

Main Set

4 x 100 Descend 1-4

200 Paddles

6 x 50 Build

4 x 25 FAST

 All the above with Fins! 10 – 15 Seconds Rest

All the below are Kick. Feel free to keep the fins on or off. Let your feet decide. 10-15 Seconds rest

2 x 100 without a board

200 Build

4 x 50 Fast/easy by 50 

4 x 25 FAST!!

= 1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</h2>

Good Morning to You! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

1 Round, 2 if you have extra time

1 x 300  negative split

3 x 150, 500 pace

3 x 100, 200 pace

6 x 25, sprint pace

15-30 seconds rest

5 Minute Treading water – taking 15 seconds on and off of holding hands out of water. 

= 1200 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

Remember how good you feel after a great workout?? 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, each set of 25s are the same stroke, feel free to do IM order or Best Vs Worst Strokes

4 x 25 Stroke, Kick, Build, Kick, Fast by 25

Take 10 seconds rest within the round and 30 seconds after each round

= 400 yds

Main Set

400 IM Swim

2 x 100 Fly

50 Super Easy

400 IM Swim

2 x 100 Back

50 Super Easy

400 IM Swim

2 x 100 Breast

30 Seconds rest after the 400s, and 15 seconds rest after everything else 

= 1950 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,250 yds</h2>

Enjoy the water today! Bring your fins and practice great turns while staying under water a little longer off the walls. Keep a long streamline, powerful kick, and don’t breath right off the wall ( wait till your 3rd stroke). 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 (75 + 25) = Drill + Build

2 (50 +50) = Build + Fast

15 Seconds Rest with 5 Seconds in Between each bracket

= 600 yds

Main Set

4 x 150  Fins, Kick under water as long as you can off of the walls

4 x 50 Fins, Kick,Fast / Easy by 50

4 x 100 Fins, Fast out of the walls

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

10- 15 seconds rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>