Hope you enjoyed the weekend! It’s time to rise and shine to get moving. We have a distance pyramid for the set today with a lot of FIN work. Have Fun!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 -15 Seconds Rest between all

• 2 x 100  Kick /Drill by 25
• 4 x 25 Build up on 1st Round, and FAST on 2nd Round

=600 yds

Main Set

500 – Paddles and Fins

400 – Pull with Buoy and Paddles

300 – Fins

200 – Kick with Board and Fins

100 – Kick without Fins

30 Seconds rest between all

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Happy Friday!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 150  – 15 seconds rest
  • Choice Stroke / Free / Choice Kick by 50

=600 yds

Main Set

4 Rounds, Each one a different stroke

100

75

50

25

15 Seconds Rest after each

4 x 25 Kick

100 IM

4 x 25 Heads up Freestyle

100 Stroke

4 x 25 Scull

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Enjoy the set today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 16 x 25 Variable sprint 4 per stroke, 10 seconds rest

  100 free kick

=500 yds

Main Set

400 IM (free/stoke by 25)

4 x 25 fly drill

50 fly swim fast

300 IM 75 k/d/s by 25

4 x 25 back drill

50 back swim fast

200 IM swim

4 x 25 breast drill

50 breast swim fast

100 IM swim

4 x 25 free drill

50 free fast swim

25s, 10 Seconds Rest, rest as needed on everything else

1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Swim fast today! Focus on dropping a stroke from your 25 yd freestyle for a more efficient speed. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 100  – 15 seconds rest
  • Kick /Drill /Kick /Swim by 25

=400 yds

Main Set

6 x 75 Fins – Drop 1 stroke per 25 within each 75 – 15 Seconds Rest

8 x 25 Variable Sprint – 10 Seconds Rest

300 Fins – Long and Strong – maintain your stroke count from your 2nd to last 25 of the 75s above. 

6 x 50 Fins – Odds = FAST, Evens = Easy. After the FAST 50 go right into the easy 50. 5-10 Rest after the easy 50. 

8 x 25 Kick with Fins – 10 seconds rest  – 12 1/2 FAST, 12 1/2 easy

= 1550 yds

Warm Down

100 Easy 

Total = 2,950 Yards

One of our favorite sets from our young age group competitive swimming days was underwater swimming. It is tough, but helps you learn breath control for your races. Remember it takes time to breathe in a sprint race. So we try to hold our breath as much as we can to go faster. The key to underwater swimming is to take long deep breaths at the wall and then while underwater slowly release after you hit the 1/2 way point. Feel free to swim breastroke underwater to help your speed and conserve energy. Try to do a whole 25 without breathing, but do come up for air if you need to. Please do these with caution and make sure you are visible to others and the lifeguard. Be safe, but have fun bringing back those memories. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

16 x 25

1 = Underwater

2 = Kick

3 = Underwater

4 = Drill 

4 rounds , rest as needed

=400 yds

Main Set

 4 ( 100 IM + 25 Choice FAST)

4 ( 75 Stroke + 25 Fast Stroke)

8 ( 50 Kick + 25 FAST Kick)

4 ( 25 Build into wall, get out and do 25 ABS( Cruches, your choice of style, mixed up each round), 25 from a Dive FAST)

 5 Seconds within the round, 15 Seconds Rest after each round

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Go get after it today! Feel free to throw in paddles or fins when you wish. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, one of each stroke IM order, 10 Seconds Rest

50 Kick

50 Drill 

50 Swim 

=600 yd

Main Set

100 IM

100 Stroke

100 Free

200 IM

200 Stroke

200 Free

300 IM (75 of each stroke)

300 Free

15-30 Seconds Rest as needed. Take more rest between rounds of 1, 2, and 3.

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Good Morning!! Enjoy your Monday swim. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Kick
25 Drill + 75 Swim
50 Drill + 50 Swim
75 Drill + 25 Swim
100 Swim

Take 5 Seconds rest within 100s and 15 after each 100.

=500 yds

Main Set

4 Rounds -(150 Moderate + 50 FAST), 5 seconds rest after the 150, 30 Seconds rest after the 200

8 x 25 FAST with 10 pullouts at the 25 mark, rest as needed.

4 Rounds – (75 Moderate  + 25 FAST). 5 seconds rest after the 100, 30 Seconds rest after the 200

8 x 25 Kick, Fast Flags – 10 seconds rest

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Good Morning! This practice is great for practicing your long strokes. Remember you’ll use less energy and go for much longer distances if you slow your stroke down and stretch it out. You’ll get much faster results for less effort. If your the type that powers through your events with super fast short strokes, this practice is for you. Time to quit. Work on the drill set and then apply all that you learned in the 200s. See how much better you will feel. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 – Count your strokes for each 25, try to lessen your strokes by 1 or 2 each 50. Keep your strokes as long as possible while still maintaining a good speed. Start your count over on the 4th 50 and reduce strokes again to the 6th 50. 15 Seconds Rest

8 x 25 – Drop a breath for 25s 1-4, and then start again on 25s 5-8. 15 Seconds Rest

=500 yds

Main Set

2 x 200 with Fins, long and strong strokes

4 x 100 with Fins, long and strong strokes

2 x 200 Choice Pull, long and strong strokes

4 x 100 Kick with Fins

15 seconds rest, 1 minute rest between sets. 

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Tired of the usual straight IM set?? Try the stacked IM!!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 IM Kick

4 x 75 Kick/Drill/Swim by 25

15 Seconds Rest

=500 yds

Main Set

3 Rounds of Stacked IM – 15 Seconds Rest, unless notes otherwise

25 Fly

50 Fly/Back

75 Fly/Back/Breast

100 IM 

100 Free

___ 1 Minute Rest

25 Free

50 Free / Breast

75 Free / Breast/ Back

100 IM

100 Free

___ 1 Minute Rest

25 Fly

50 Fly/Back

75 Fly/Back/Breast

100 IM 

100 Free

_____________________

12 x 25 Variable Sprint Kick, 10 Seconds Rest

= 1650 yds

Warm Down

100 Easy 

Total = 3,050 Yards

Enjoy a small distance workout today!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 Seconds Rest

100 Kick

4 x 25 Build

100 Swim

=600 yds

Main Set

3 x 400 – 30 seconds rest

Swim them all with long and strong stocks. A speed you can maintain that is fast for the entire 400.

1 = pull

2 = paddles

3 = swim

Treading Water for 5 minutes at least or until your practice time is up. 

= 1200 yds + Treading Time

Warm Down

100 Easy 

Total = 2,700 Yards + Treading Time