Good Morning to you! Rise and shine with this fun one. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25 kick

50 Drill

75 Kick

100 Swim

100 Kick

75 Drill 

50 Kick

25 Swim

= 500 yds

Main Set

200 Stoke

100 IM

4 x 50 IM order, Build

4 x 25 Choice FAST

Do the above set again, but a with a different stroke

15 seconds rest

400 IM kick, work inside the flags. 

= 1600 yds

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

Are you tired of my usual routine? Here is a grab bag Ladder Climb for you. Feel free to mix in your own ideas too. Have a good time! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 

 Kick, Drill, Swim

8 x 25 

Kick, Swim by 25 

15 seconds rest 

= 650 yds

Main Set

75 Breathing 3,5,7 by 25

100  Distance per stroke

125 Choice Stroke

150 Kick

175 Paddles

200 Build Up

175 Pull

150 Breathing 3, 5, 7 by 50

125 Distance per Stroke

100 Choice

75 Kick

15 seconds rest

= 1450 yds

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

Have a great Friday Swim!

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Kick / Drill by 25

O = Freestyle

E – Stroke

3 x 100 Choice Drill / Swim by 25

15 Seconds Rest

= 600 yds

Main Set

300 Fins

4 x 100, Look at the clock and try to go 2 seconds faster each 100

200 Fins

4 x 100, strong pace, with 25 abs of your choice in between each

100 Kick with Fins

15 seconds rest at all small distances, 30 Seconds after the 300 or 200

= 1400 yds

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

Good Morning, I think we’ve been a little too slack… Let’s get rid of the drill set today and get moving! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Main Set

4 x 200 yards IM in reverse order

20 Seconds Rest

= 800 yds

Main Set #2

12  x 100, 3 of each stroke, consistent speeds on whole 100

15 seconds rest

= 1200 yds

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

Here is your Memorial Day Workout! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

1-3 = Drill

4-6 = Kick

10 Seconds Rest

=600 yds

Main Set

3 x 400  Fins

#1 = Build

#2 = Paddles

#3 = Race Pace

4  x 100 Kick with Fins, Fast/ Easy by 25

15 seconds rest

= 1600 yds

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

Good Morning. It’s Memorial Day Weekend. It is time for some backyard fun with family and friends. But first enjoy this swim workout! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds. 1st is Freestyle and the 2nd is a stroke

2 x 75 count your strokes and by the last 25 be swimming with the least amount of stokes as you are comfortable with.

2 x 50 Try to do the last stroke count, but with a 200 pace

2 x 25 Try to maintain a sprint pace with as few strokes as possible

= 600 yds

Main Set

400 Free, maintain the best stroke count from the set above

4 x 50 Fast / Easy by 50

3 x 100 Stroke, maintain the best stroke count from the set above

4 x 50 Fast / Easy by 50 Kick

200 Free / Pull

4 x 50 Free, Breathing only 2-3 times the whole 50, fast pace

15 seconds rest

= 1500 yds

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

Wednesday IM day is here! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 IM order Drill x 2, no free

4 x 50 Choice Kick, Fast inside the flags

15 Seconds Rest

= 500 yds

Main Set

4 Rounds

• 100 IM
• 100 Free
• 100 Choice
• 50 Easy

15 seconds rest, 1 minute between rounds

8 x 25 Choice, Kick, FAST/Easy by 12 1/2

10 Seconds Rest

= 1600 yds

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

OK, I know you can do 3,400 yds. But can you do it in under an hour?? Typically, these workouts take most masters swimmers an hour. Can you do it? 

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

3 Rounds, Odd rounds with fins

2 x 100 Breathing 3/5/3/7 per 25

4 x 50 Build up

200 Pull

15 seconds rest

= 1800 yds

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

Happy Friday!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

16 x 25 Variable Sprint x 4, each round a different stroke, 10 Seconds Rest

=400 yds

Main Set

4 x 250 Build Up Within Each, 20 Seconds rest

4 x 50 FAST with 25 of your choice of Abs, Dive off the block if you wish, rest as needed but not too much

4 x 150 Kick with Board, 15 Seconds Rest

=1800 yds

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

Good Morning! Don’t forget the kick board. You’ll need it today. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM kick

4 x 50 IM Drill

4 x 75 IM no Free on Odds / Free on Evens

15 Seconds Rest

=600 yds

        <h2>Main Set</h2>       
    <p>200 IM Kick

200 IM Swim

8 x 25 Choice

300 IM 

300 M Swim

15 Seconds Rest

12 x 25 FAST / EASY Choice, 10 Seconds Rest

=1500 yds

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