Friday at last! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

25 Stroke Drill + 50 Kick Choice + 25 Free Drill

Swim without rest, 15 after each round

= 400 yds

Main Set

4 x 75 Free, Build up to super FAST

200 Pull moderate pace

4 x 75 Stroke, Build up to Super FAST

2 x 100 with paddles

4 x 75 Choice Kick, FAST in center of the pool

200 Choice kick, fast in flags

15 seconds rest after 75 and 1 minute after the 200

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

Freestyle Day! It is the last day of our stoke series. Take a little time to review some Freestyle YouTube videos to practice your best stroke and turns. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2- Turn 50s

Working on not breathing in or out of the wall and nice form on the full 25

15 Seconds Rest

= 400 yds

Main Set

6 x 100 Descend 1-3, 4-6, 15 Seconds Rest

2 x 300 Pull, 20 Seconds Rest

12 x 50 

(1-4 – Do 10 pullouts at deep end

5-8 – 25 Abs of your choice

9-12 – Dive in for a fast 50)

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,1000 yds</h2>

It is Breaststroke day! YAY. Ask a friend to video your stroke and see if there is anything to improve. If you need a coach, you know where to find me. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-turn 50s – All Breaststroke, perfect turns and stroke

= 200 yds

Main Set

8 x 75 

O = Breast/Free/Breast by 25

E = Free/Breast/Free

15 seconds rest

4 x 100 Breast – Perfect Form

15 seconds rest

6 x 50 Breast Descend 1-3, 4-6

15 seconds rest

5 Minutes of Treading water, try it with breaststroke kick, 15 seconds on and 15 seconds off, add a medicine ball or weight to make it more tough.

15 seconds rest

= 1300 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,400 yds + Treading Time</h2>

Here we are, it is FRIDAY!! Take a little time to think about your backstroke today. What is one thing you can improve on your stoke? Are you rotating your whole body? Do you know your stroke count to the wall from the flags, are your pinky fingers entering the water at 11 & 1 (think about a clock). 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2 Turn 50s – All Backstroke

Work on great turns and if you can maintain it, make the full 25 FAST

15 Seconds Rest

= 400 yds

Main Set

4 x 200 Free/ Backstroke by 25

4 x 50 Backstroke FAST / Easy by 25

2 x 200 Free / Backstroke Kick without a board

8 x 25 Backstroke Descending 1-4, 5-8

15 seconds rest

= 1600 yds

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

Over the next few weeks I am planning to do a new stroke every Friday. This week happens to be Fly. So do your best here and do as much fly as you can. Areas where is says choice feel free to stay with Fly, but know its ok to switch to another stroke or free if need be. Have a great swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2 Turn 50 = ALL FLY ( but do use caution if its just too much 🙂

Focus on strong turns and great form

Rest as needed 

= 400 yds

Main Set

8 x 100

Odds = Stroke build up

Evens = Free

15 seconds rest

4 x 50 Fly – All FAST

30 Seconds Rest

6 x (75 Kick + 25 Swim) Choice ,10 Seconds Rest

= 1600 yds

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

Happy Friday! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

16 x 25

4 Rounds

• Kick
• Breathing only 2 x per 25
• Breathing only 1 x per 25
• Breathing 0 x per 25

10 Seconds Rest, the kick 25 is your active recovery period

= 400 yds

        <h2>Main Set</h2>       
    <p>4 x 200 Pull with 25 abs after each 200

4 x 100 Kick with 10 Pullouts after each 100

4 x 75 Fast / Easy / Fast with a dive in on the deep end (only for 2 75s)

Rest as needed, but not too much…. 

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

Good Morning to You! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

1 Round, 2 if you have extra time

1 x 300  negative split

3 x 150, 500 pace

3 x 100, 200 pace

6 x 25, sprint pace

15-30 seconds rest

5 Minute Treading water – taking 15 seconds on and off of holding hands out of water. 

= 1200 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

Fun with 50s!! I’m a sprinter, so I always enjoy a good super fast 50 with an immediate easy 50 swim. Try to go as fast as you can while swimming smart on these 50s! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = Kick

E = Drill / Build / Fast

All Choice

= 450 yds

Main Set

16 x 50 Fast / Easy by 50

On the fast ones, dive in and catch your time. After the fast one go right into the easy one. A good time frame for these is to dive into the fast one after every 2 minutes. 

200 Moderate 

8 x 50 Kick Fast/Easy by 50

Similar to above, but without diving in. 15 Seconds rest after the easy 50.

200 Moderate

= 1600 yds

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

It is the season for open water swims! Here is a great one to practice your sighting in distance open water swimming. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Sighting for open water practice, Like heads up freestyle

200 Lift your head up after every 5-10 strokes to pretend you are in an open water event looking for the next buoy. 

15 Seconds Rest

= 400 yds

Main Set

4 x 400

Get out of the pool after each one and do two sets of 25 abs of your choice

The intention of this is to mimic an open water swim and the effort of getting out of the water immediately to run to the finish. Pace yourself throughout the entire set.  

The set is meant to be continuous.

= 1600 yds

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

Friday at last!! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 150  

Kick / Drill / Swim by 50 Choice

= 600 yds

Main Set

6 x 200 

Descend 1-3, 4-6

Treat this as a broken 600. Build up your speed as you do each 200. 

20 seconds rest

8 x 50 with 10 Pullouts at deep end of pool

10 seconds rest

= 1600 yds

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