Swim Workout #114 – Choice – Time Trial Day

It is time to put you endurance and technique to the test. Today we have a a lot of sprinting and time trial opportunities. If you weren’t tired enough, I’ve thrown in some dry land ab work.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Kick /Drill /Kick /Swim x 2 , Choice by 25, 10 Seconds Rest

4 x 100 Long strokes, count your stroke and maintain your lowest reasonable stroke count for each 25, 15 Seconds Rest

=600 yds

        <h2>Main Set</h2>       
    <p>4 x 50 Descend 1-4, 10 Seconds Rest, last one is race pace!

100 Choice FAST, Time Trial, from a start if possible

50 Easy

4 x 25 Choice FAST down, 25 Abs of your choice ( crunches,, leg lifts, wall sits, etc ) 10 Seconds rest

Do all of the above 2-3 times.

= 1350 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,850 Yards</h2>

Swim Workout #113 – IM – Rotated IM

Try changing the order of the 200 IM and you’ll soon realize why we start with the fly…. Have Fun!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM order Kick

4 x 50 IM order Build

2 x 100 IM Swim

10-15 Seconds Rest

=500 yds

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

100 Stroke

100 Free

200 IM – Start with Back, and rotate the strokes through the 200

100 Stroke Kick

100 Free Kick

200 IM – Start with Breast, rotate the strokes through the 200

100 Stroke

100 Free

200 IM – Start with Free, rotate the strokes through the 200

100 Stroke Kick

100 Free Kick

10- 20 seconds rest

= 1600 yds

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

Swim Workout #112 – Freestyle – Think About Your Breathing

Happy Monday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75 Breathing 3/5/7, 10 Seconds Rest

8 x 25 Descend 1-4, 5-8 Breathing only 1-2 times per 25

=500 yds

        <h2>Main Set</h2>       
    <p>

500 With Fins & Paddles

2 x 250 Build up with Fins

5 x 100 Breathing 3/5/3/7 by 25

10 – 20 Seconds rest

= 1500 yds

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

Swim Workout #111 – Choice – Freestyle Stroke Day

Once again we are focusing on one stroke, Freestyle. So grab YouTube, a video camera, a fiend and head to the pool. focus on long strokes, kicking from your hips, breathing every 3 strokes, and high elbows to name a few.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Freestyle – 15 seconds rest

1-4 Kick

5-8 Drill

9-12 Perfect Swim

=300 yds

        <h2>Main Set</h2>       
    <p>3 x (300 Pull + 150 Build + 50 FAST for time) – 30 seconds rest after each round, 15 seconds rest after 300/150.

= 1500 yds

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

Swim Workout #110 – IM – Jump In!

Good Morning!! Pick a stroke today that needs improvement in your 200 stroke event. The 4 x 50 sets allow you to set a strong 200 pace, while resting between. Watch the clock and be as consistent as possible within each set.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, Drill/Swim by 25 – 15 seconds rest

8 x 25 IM order Kick

=600 yds

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

4 x 50 Your Choice of 1 stroke

100 Easy

200 Free

4 x 50 Kick, Your choice of 1 stroke

100 Easy

200 IM Swim

4 x 50 Your Choice of 1 stroke

15 Seconds Rest

= 1400 yds

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

Swim Workout #109 – Freestyle – Mix Up

Enjoy the water today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

50 .Kick

100 Drill

150 Kick

200 Swim

15 Seconds Rest

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 150 Pull, 15 Seconds Rest

3 x 100 Swim Breathing 3/5 by 25, 10 Seconds Rest

2 x 75 Build, 10 Seconds Rest

1 x 50 FAST for time. Use starting blocks if you are able.

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

2 x 100 Kick

= 1600 yds

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

Swim Workout #108 – Choice – Breaststroke Day

Today is Breaststroke day! I know this might be your least favorite stroke, but do it anyway!! Take a look at a few videos on YouTube and head to the pool. Concentrate on your stroke timing. Remember to glide and have some fun.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Breaststroke – 10 seconds rest

4 = Kick

4 = Drill

4 = Perfect Stroke

=300 yds

        <h2>Main Set</h2>       
    <p>4 Rounds, 20 Seconds rest, Do all one stroke. If you find it is too much throw in some drill. </p><ul><li>200 Stroke</li><li>100 Stroke</li><li>50 Easy</li></ul><p>

4 x 75 Breathing 3,5,7 by 25, 10 Seconds Rest

1700 yds

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

Swim Workout #107 – IM – Short & Sweet

Happy Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

IM Order, No Free, 15 Seconds Rest

3 x 25 Swim

3 x 50 Kick

3 x 75 Kick /Drill /Kick by 25

=450 yds

        <h2>Main Set</h2>       
    <p>2 rounds, 15 Seconds Rest</p><ul><li>100 IM</li><li>100 Free</li><li>100 Stroke</li><li>50 Easy Free</li></ul><p>4 x 50 IM order Kick

100 IM Kick

8 x 25 FAST swim

8 x 25 IM Kick

10 – 15 Seconds Rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,750 Yards</h2>

Swim Workout #106 – Freestyle – Negative Splits

Let’s work on making our mid-distance events stronger today. Start off at a good pace in the first half and then really work the last half of your 100, 200, or 400.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Swim
200 Build up each 100
300 Build up each 100, Pull

15 Seconds Rest

=600 yds

Main Set

400 Fins, Build

2 x 200 Fins, Negative Split

400 Pull, Build

4 x 100 Pull, Negative Split

15-20 Seconds Rest

= 1600 yds

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

Swim Workout #105 – Choice – Backstroke Day

Today we will focus on Backstroke. Let’s slow down and think about our stroke. Are you putting your hands in the water at the 11 and 1 position? Are your hips up and your knees straight. Check out some YouTube videos and have a friend take a video of your stroke to compare.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25
Swim 1-4, Drill 5-8, Perfect Strokes 9-12

=300 yds

Main Set

8 x 50 Backstroke / free alternated by 50s, perfect strokes – 10 Seconds Rest

4 x 100 Free

6 x 50 Stroke #2/ Free alternated by 50s, Perfect strokes – 10 Seconds Rest

3 x 100 Free Kick, 10 Seconds Rest

4 x 50 Stroke #3 / Free alternated by 50s, Perfect Strokes – 10 Seconds Rest

2 x 100 Free, 10 Seconds Rest

= 1800 yds

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