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 #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 #82 – Freestyle – Variable Speeds

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



Swim Workout #43 – Freestyle – Variable Speeds

Have a little fun today with varying your speeds. It is good to practice quick changes in speed so that you are ready to move in your next race ( swim meet or triathlon). It certainly comes in handy when you need to pass the person beside you.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 15 Kick

4 x 50 Drill

4 x 75 Kick / Drill / Swim

4 x 100 Breathe 3/5/3/7 by 25

=1000 yds

Main Set

4 Rounds. Rest 5 seconds between the 25/50/75. Rest 15 seconds after the 25/50/75.

(25 Moderate + 25 Fast

25 Moderate + 50 Fast

25 Moderate + 75 Fast)

16 x 25 Fast / Easy by 25

10 seconds rest

= 1300 yds

Warm Down

100 Easy

Total = 3,200 Yards



Swim Workout #40 – Freestyle – 4 x Ladder

Here we are again. Get up this morning and make sure you get your swim in! You won’t regret it.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

1-4 =  Kick

5-8 = Build

9-12 = Fast

10 Seconds Rest

=300 yds

Main Set

All Rounds D 1-4

4 x 50 Swim

4 x 75 Swim

4 x 100 Fins

4 x 75 Fins

4 x 50 Fins

15 seconds rest

8 x 50

Kick with Fins – Fast / Easy by 12 1/2

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #1 – Free – Improve your speed

Let’s work on speed today! The main set focuses on maintaining a speed for 3 x 100s and gradually increasing your effort as you progress. The last set of three should be the toughest of all! Think of the last three as your last 100 in your 200 free. We do these to help work on the back half of our mid-distance events!

 

Warm Up

400 Swim / 200 Kick / 200 Pull
=800 yds

Drill Set

3 x

  • 100 swim
  • 50 kick
  • 100 IM drill
  • 50 Kick
  • 100 breath every 3/5/3/7 by 25

Rest 10 seconds between each

= 1,200

Main Set

3 x 100 Free ( 10 seconds rest) Good Pace

3 x 100 Free (15 seconds rest) Faster

3 x 100 Free (20 seconds rest) Faster

=900

Warm Down

100 Warm down

Total Yards = 3,000 yds