Fun with 50s!! I’m a sprinter, so I always enjoy a good super fast 50 with an immediate easy 50 swim. Try to go as fast as you can while swimming smart on these 50s! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = Kick

E = Drill / Build / Fast

All Choice

= 450 yds

Main Set

16 x 50 Fast / Easy by 50

On the fast ones, dive in and catch your time. After the fast one go right into the easy one. A good time frame for these is to dive into the fast one after every 2 minutes. 

200 Moderate 

8 x 50 Kick Fast/Easy by 50

Similar to above, but without diving in. 15 Seconds rest after the easy 50.

200 Moderate

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Good morning. Today’s set has options to add in more freestyle if you wish to do so. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

100 Choice Drill

2 x 50 Choice Kick / Swim by 25

Each round could be a different stroke in IM order. 10-15 Seconds Rest

= 600 yds

Main Set

2 Rounds

2 x 200 IM swim

100 Free or Choice of stroke to make it harder

2 x 75 IM, no free

100 Free or Choice of stroke to make it harder

15 Seconds Rest, 1 minute after each round

= 1500 yds

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

Break up your 500s today with this fun mid-distance set. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

300 (50 Free / 50 Choice Drill x 3)

4 x 50 Descend 1-4 Free

100 Count your strokes and check that you aren’t taking too many. Lower each 25 by 1 stroke

15 seconds rest

= 700 yds

Main Set

3 x 500 ( broken) – (feel free to also just swim these straight through if you want to practice longer distances) 

#1 = 5 x 100 – Descend 1-5

#2 = 2 x 250 – Negative Split each 250

#3 = 100, 150, 250 – all faster speeds as you go while hanging on for a long period of time. 

15 seconds rest

= 1500 yds

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

It is the season for open water swims! Here is a great one to practice your sighting in distance open water swimming. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Sighting for open water practice, Like heads up freestyle

200 Lift your head up after every 5-10 strokes to pretend you are in an open water event looking for the next buoy. 

15 Seconds Rest

= 400 yds

Main Set

4 x 400

Get out of the pool after each one and do two sets of 25 abs of your choice

The intention of this is to mimic an open water swim and the effort of getting out of the water immediately to run to the finish. Pace yourself throughout the entire set.  

The set is meant to be continuous.

= 1600 yds

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

Today you can have a mix of both worlds,.Distance and IM! Challenge yourself by making the 75s a whole stroke, maybe IM order. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 IM 

O = Kick

E = Drill

15 Seconds Rest

= 400 yds

Main Set

2 x 300 IM, Free

2 x 75 Choice

2 x 200 IM, Free

2 x 75 Choice

2 x 100 IM, Free

2 x 75 Choice

15 seconds rest

= 1650 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Try out this set, It is a good one for our distance swimmers out there. Breathing at a constant rate in a distance event is key. Every 3 stokes seems to be the magic number for most. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

75 Breathing 3/5/7 by 25

50 Breathing only 4 or less times during the whole 50

25 Breathing only 1 time per 50

15 Seconds Rest

= 450 yds

Main Set

2 x 800

Pace your self, split this into 4 200s and build it up

30 seconds rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Friday at last!! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 150  

Kick / Drill / Swim by 50 Choice

= 600 yds

Main Set

6 x 200 

Descend 1-3, 4-6

Treat this as a broken 600. Build up your speed as you do each 200. 

20 seconds rest

8 x 50 with 10 Pullouts at deep end of pool

10 seconds rest

= 1600 yds

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

IM fun with 100s. Don’t you love them?? Get after it! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, 2 50s each stroke

O = Kick

E = Drill

10 Seconds Rest

= 400 yds

Main Set

2 x 100 Fly 

100 IM Swim

2 x 100 Back

100 IM Kick

2 x 100 Breast

100 IM Swim

2 x 100 Free

100 IM Kick

15 seconds rest

4 x 50 Fast / Easy by 12 1/2 IM order, 10 seconds rest

8 x 25 VS Choice, 10 Seconds Rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,400 yds</h2>

Good Morning! My team has some open water distance events coming up so you’ll be seeing some longer mid distance sets in the mix for a few weeks. Keep your 100, 200, & 300s long and strong by using long stretched, but powerful strokes. Remember to reach ahead so much so that your body rotates along its vertical axis, allowing you to be on your side with each pull. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Freestyle

O = Kick

E = Drill

10 Seconds Rest

= 450  yds

Main Set

1 x 100 Pull, Long and strong

4 x 25 Descend  1-4

2 x 200 Pull, Long and strong

8 x 25 – Variable sprint

3 x 300 Pull, Long and strong

15 seconds rest at 100, 200, 300 and 10 seconds at the 25s

= 1700 yds

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

It’s Friday!! Here we go! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100

25 Fast/ 75 Moderate

50/50

75/25

100 FAST

15 Seconds Rest

= 400 yds

Main Set

600 With Fins, freestyle

3 x 200, with Paddles. If you want to make it more of a challenge do these with a stroke

600 Pace for your next open water swim, freestyle

30 seconds rest

= 1800 yds

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