Swim Workout #124 – Freestyle – Down the Hill

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50  – Descend 1-3, 4-6

4 x 50  – Kick Fast / Easy by 25

15 seconds rest

=500 yds

        <h2>Main Set</h2>       
    <p>3 x 200 Pull, <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Descend</a> 1-3, 4-6

3 x 100 Build up

6 x 50 Fast / Easy by 50

6 x 25  – Descend 1-3, 4-6, 3 & 6 are super FAST

300 Kick with FAST flags

15 Seconds Rest

1650 yds

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


Swim Workout #123 – Choice – Distance Stroke

Today is another day to challenge yourself. I know you’ve been meaning to do more distance with your strokes. I’m gently here to remind you to give it a shot. Do the whole 100 or 200 a solid stroke and you’ll feel great later. Promise 🙂 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (75 Free + 25 Stoke)   – 15 seconds res, all Drill if you wish

=400 yds

Main Set

400 Pull / Free, 30 Seconds Rest

2 x 200 Stroke,keep a strong pace, 20 Seconds Rest

400 Paddles/ no pull buoy/ Free , 30 Seconds Rest

4 x 100 Build Up Stroke, 15 Seconds Rest

+1600 yds

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


Swim Workout #122 – IM – 125/75/50

Good Morning! Get out there early and start the day off right. This one will keep you moving! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100  – 15 seconds rest

  • Kick / Drill / Kick / Swim by 25 IM order

= 400 yds

 

 

 

Main Set

4 x 125 IM order – Rotate a 50 of each stroke

8 x 25 Choice Variable Sprint

4 x 75 IM No Free

8 x 25 Choice VS Kick

4 x 50 Kick IM order

3 x 100 IM Pace

15 – 20 Seconds Rest

=1700 yds

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


Swim Workout #121 – Freestyle – 500s

Warm Up

     400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 ( 25 + 25

2 (50 +50)

2 (100 + 100)

15 seconds rest

(Kick + Drill )

=700 yds

 

 

 

        <h2>Main Set</h2>       
    <p>500 Build up

500 Negative Split

500 Strong Race Pace

30 Seconds Rest, Fins if you wish

=1500 yds

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


Swim Workout #120 – Choice – Transitions

Check out YouTube before you head to the pool to discover perfect IM transition turns. A lot of us tend to need a little refresher on the subject. It is one of those things you don’t give much thought about, but these turns really make all the difference in your IM speed. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Set out 10 minutes to practice your IM transition turns. start in the middle of the pool and focus on doing perfect turns. 

=400 yds

 

Main Set

2 x 50 Choice, Kick

4 x 75 Choice Build Up

6 x 100 Free, Descend 1-3, 4-6

4 x 75 IM No Free

2 x 50 Choice Fast

15 Seconds Rest

1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,700 Yards</h2>


Swim Workout #119 – IM – Mock Relays

Gather some friends for this workout. At least 3 others to help you make some relays. So often we practice for our individual events, but never think to practice a relay with a relay start. Today is your day. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 Choice, FAST / Easy by 25

2 x 200 Relays #1 = Freestyle, #2 = IM

Practice your relay starts with your friends if possible

=500 yds

 

 

 

        <h2>Main Set</h2>       
    <p>4 x 100 IM + 100 Free

200 Free moderate pace

4 x 50 Choice + 50 Free

200 Free moderate pace

4 x 25 Stroke + 25 Free

10 Seconds Rest between the 100, 50, & 25 and 30 seconds between the 200 free

=1600 yds

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


Swim Workout #118 – Freestyle – Monday Mix Up

Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Descend 1-3, 4-6, 10 Seconds Rest

8 x 25 FAST  / Easy by 25. The Fast length should be from a start. – 15 Seconds Rest

=500 yds

 

        <h2>Main Set</h2>       
    <p>4 x 100 Bu<i style=" font-size: 14px; color: #7c7c7c; letter-spacing: 0px;">ild</i> up

200 Pull 

4 x 2- Turn 50s – FAST flags with great turns

2 x 150 Build

300 Pull 

4 x 50 Kick – FAST/Easy by 12 1/2

15 Seconds Rest

=1600 yds

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


Swim Workout #117 – Choice – 300/400

Friday Funday is here at last! Enjoy the weekend. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50  –  Any stroke but Free or IM order, Kick – 15 seconds rest

4 x 100  –  Any stroke but Free or IM order, Drill  / Swim by 25 – 15 seconds rest

=600 yds

 

        <h2>Main Set</h2>       
    <p>300 Pull 

8 x 50 IM order x 2, build up

6 x 75 Free with 10 pullouts after each 75. If you only have one deep end, do the pullouts on that end only or get out and do 25 abs of your choice.

4 x 100 Choice, Kick, Fast Flags

15 Seconds Rest

=1400 yds

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


Swim Workout #116 – IM – Grab Bag

This one might be a grab bag, but don’t let it fool you. It is pretty tough! Go get after it!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (75 + 25)   – 10 seconds rest

    • Kick / Drill /Swim by 25  on the 75
    • 5 seconds rest
    • 25 FAST

=400 yds

 

Main Set

200 IM Kick

200 IM Swim

4 x (2-Turn 50s) – IM – rotating which stroke you start with to better work on your turns

4 x 100 IM order by 100

200 Free

200 IM Kick

200 IM Swim

15 Seconds Rest

=1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2><h2 data-elementor-setting-key="title" data-pen-placeholder="Type Here..." style="font-style: normal; letter-spacing: normal;">Total = 2,900 Yards</h2></h2>


Swim Workout #115 – Freestyle – Negative Splits

Hope you all had a nice Easter Weekend. Now it is time to get back to it. Spring is here and your triathlons and open water swims are coming up quickly. Here is a practice to work on your back half of your distance swims. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 150  – 15 seconds rest

    • Kick / Drill / Kick by 50 = Odds
    •  Drill / Swim / Drill by 50 =  Evens

=600 yds

        <h2>Main Set</h2>       
    200 Pull -<a href="https://aswimlife.com/2018/07/31/swim-workout-legend/"> Negative Split</a>

2 x 100 Build up

300 Pull – Negative Split

2 x 150 Build Up

400 Pull – Negative Split

15 Seconds Rest

=1400 yds

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