Get ready for a little broken 300 set and a surprise time trial at the end of this one!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

Breathe every 3 on the 1st 25, every 5 on the 2nd 25, every 7 on the 3rd, and every 9th on the 4th. X 3

=300 yds

Main Set

Broken 300s

4 x 75 – IM no Free

300 Pull

3 x 100 Choice FAST / Moderate free by 25

6 x 50 FAST Turns 

From a start. 2 x 50 FAST race pace, perfect strokes, great turns, and show finish! Ask a teammate to watch your time and start you. 

= 1300 yds

Warm Down

100 Easy 

Total = 2,500 Yards

Happy Wednesday! We have a fast IM set today. This one is great if you have an upcoming meet. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 4 x 150 (50 Kick, 50 Drill, 50 Swim) IM order, 15 Seconds Rest

=600 yds

Main Set

4 x 25 

4 x 50

4 x 75

All of the above, build up to fast within each distance. IM order or Free, 15 Seconds Rest

8 x 50 FAST turns and finishes, 15 Seconds Rest

16 x 25 Variable Sprint, IM order by rounds of 4, 10 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Good morning. We have a solid set with lots of variable speeds and sprint distances. Enjoy it!

Warm Up

 400 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

10 Seconds Rest

=500 yds

Main Set

2 Rounds, 15 Seconds Rest

100 Pull

2 x 50 Build

200 Pull

2 x 100 Fast / Easy by 25

——————

16 x 25, 10 Seconds Rest

#1=Kick

#2 = FAST start

#3 = Build up to FAST finish

#4 = All FAST

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Friday Funday is here!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-Turn 50s – IM order

4 x 2-Turn 50s – Freestyle / Choice

FAST turns & perfect, rest as needed

=400 yds

Main Set

400 IM or Choice

4 x 150 ( 50 Free, 50 Choice FAST, 50 Free) – 15 Seconds Rest

200 IM or Choice

8 x 25 Choice FAST w/Dive at Deep End – 15 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,700 Yards

Have fun out there today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds, each one a different stroke. 10 seconds rest. Maybe try your worst stroke, best stroke, and then a round of freestyle.

100 Kick

2 x 50 Drill

100 Swim

=900 yds

Main Set

200 IM

200 Pull

2 x 100 Choice FAST

100 IM

100 Pull

2 x 50 Choice FAST

6 x 50 Kick, FAST flags

15 Seconds rest, with 45 seconds after choice fast sets

= 1200 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Swim fast today! Remember to keep your legs straight when you kick. Point your toes and kick from your hips. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50

1-4 Kick

5-8 Drill

10 Seconds Rest

=400 yds

Main Set

8 x 100 Free with Fins – 15 Seconds Rest

4 Rounds

(50 Build, 2 x 25 FAST, 100 Moderate) – 15 Seconds Rest with as much as needed after each round

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards

It has been a whille since we went race pace in practice. Today is the day! Let’s think about everything we’ve been practicing and use it to our advantage. Take note of your times so you can compare in a few months to see your progress.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Choice Swim

O= Build Up

E=Great Start and Finish 

=300 yds

Main Set

4 x 200  Pull – 30 seconds rest

4 x 50 Fast from a start, great turns and finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 25 Fast from a start (in deep end)and great finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 100  Pull – 15 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,700 Yards

Rise and Shine, get your practice in today!! You won’t regret it. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 Rounds  – 15 seconds rest
  • 25 Kick / 50 Drill / 75 Kick, Drill, Swim by 25

=600 yds

Main Set

4 Rounds – 15 Seconds Rest, unless noted otherwise

100 IM

4 x 25 Choice Fast Kick

2 x 50 Choice Swim Super Fast – watch your time, take 45 seconds rest

50 Free Easy

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards

New week new goals. Here is a fun workout to start off your day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 75 
  • Kick /Drill /Kick by 25
• 4 x 50 Kick
• 4 x 25 – Fast Swim

15 Seconds Rest

=600 yds

Main Set

4 x 150 

O=Pull

E= Breathing 3/5/3/7 by 25

2 Rounds – take long rests as needed

100 Pace

2 x 25 Fast

2 x 50 Fast Kick

5 Minute Treading Water with medicine ball

= 1100 yds

Warm Down

100 Easy 

Total = 2,600 Yards + Treading Water

We all need to focus some time on developing our turns. I’d suggest taking a few minutes before your practice and search YouTube for some videos of perfect turns. Try to see if there is anything more you can do. Maybe on your flip turns make sure to come out of the wall on your back, take a few butterfly kicks while moving to your side, and finally meet the water’s surface by pulling with your bottom arm. You should be coming up for your first stroke well after the flags. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2-Turn 50s

2 of each stroke, 15 seconds rest

Focus on making every turn count with the best form possible. 2-turn 50s start in the middle of the pool and then end in the middle of the pool.

=400 yds

Main Set

8 x 75

Odds = Swim Fast/Easy Fast by 25

Evens = Kick Moderate/FAST/ Moderate 

15 seconds rest

200 Pull

6 x 50 – Fast Turns – Choice – 15 Seconds Rest

200 Pull

12 x 25 Variable sprint your choice stroke, the middle 4 x 25 are all Kick, 10 Seconds Rest

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards