It’s Friday!! Here we go!
800 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 100
25 Fast/ 75 Moderate
50/50
75/25
100 FAST
15 Seconds Rest
= 400 yds
600 With Fins, freestyle
3 x 200, with Paddles. If you want to make it more of a challenge do these with a stroke
600 Pace for your next open water swim, freestyle
30 seconds rest
= 1800 yds
<h2>Warm Down</h2>
<p>100 Easy</p>
<h2>Total = 3,100 yds</h2>
Have a great Friday Swim!
800 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 50 Kick / Drill by 25
O = Freestyle
E – Stroke
3 x 100 Choice Drill / Swim by 25
15 Seconds Rest
= 600 yds
300 Fins
4 x 100, Look at the clock and try to go 2 seconds faster each 100
200 Fins
4 x 100, strong pace, with 25 abs of your choice in between each
100 Kick with Fins
15 seconds rest at all small distances, 30 Seconds after the 300 or 200
= 1400 yds
<h2>Warm Down</h2>
<p>100 Easy</p>
<h2>Total = 2,900 yds</h2>
Good Morning. It’s Memorial Day Weekend. It is time for some backyard fun with family and friends. But first enjoy this swim workout!
800 Swim / 200 Kick / 200 Pull
= 800 yds
2 Rounds. 1st is Freestyle and the 2nd is a stroke
2 x 75 count your strokes and by the last 25 be swimming with the least amount of stokes as you are comfortable with.
2 x 50 Try to do the last stroke count, but with a 200 pace
2 x 25 Try to maintain a sprint pace with as few strokes as possible
= 600 yds
400 Free, maintain the best stroke count from the set above
4 x 50 Fast / Easy by 50
3 x 100 Stroke, maintain the best stroke count from the set above
4 x 50 Fast / Easy by 50 Kick
200 Free / Pull
4 x 50 Free, Breathing only 2-3 times the whole 50, fast pace
15 seconds rest
= 1500 yds
<h2>Warm Down</h2>
<p>100 Easy</p>
<h2>Total = 3,000 yds</h2>
Happy Friday!!
400 Swim / 200 Kick / 200 Pull
= 800 yds
16 x 25 Variable Sprint x 4, each round a different stroke, 10 Seconds Rest
=400 yds
4 x 250 Build Up Within Each, 20 Seconds rest
4 x 50 FAST with 25 of your choice of Abs, Dive off the block if you wish, rest as needed but not too much
4 x 150 Kick with Board, 15 Seconds Rest
=1800 yds
<h2>Warm Down</h2>
<p>100 Easy </p>
<h2>Total = 3,100 Yards</h2>
Today is another day to challenge yourself. I know you’ve been meaning to do more distance with your strokes. I’m gently here to remind you to give it a shot. Do the whole 100 or 200 a solid stroke and you’ll feel great later. Promise 🙂
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x (75 Free + 25 Stoke) – 15 seconds res, all Drill if you wish
=400 yds
400 Pull / Free, 30 Seconds Rest
2 x 200 Stroke,keep a strong pace, 20 Seconds Rest
400 Paddles/ no pull buoy/ Free , 30 Seconds Rest
4 x 100 Build Up Stroke, 15 Seconds Rest
+1600 yds
<h2>Warm Down</h2>
<p>100 Easy </p>
<h2>Total = 2,900 Yards</h2>
Check out YouTube before you head to the pool to discover perfect IM transition turns. A lot of us tend to need a little refresher on the subject. It is one of those things you don’t give much thought about, but these turns really make all the difference in your IM speed.
400 Swim / 200 Kick / 200 Pull
= 800 yds
Set out 10 minutes to practice your IM transition turns. start in the middle of the pool and focus on doing perfect turns.
=400 yds
2 x 50 Choice, Kick
4 x 75 Choice Build Up
6 x 100 Free, Descend 1-3, 4-6
4 x 75 IM No Free
2 x 50 Choice Fast
15 Seconds Rest
1400 yds
<h2>Warm Down</h2>
<p>100 Easy </p>
<h2>Total = 2,700 Yards</h2>
Friday Funday is here at last! Enjoy the weekend.
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 50 – Any stroke but Free or IM order, Kick – 15 seconds rest
4 x 100 – Any stroke but Free or IM order, Drill / Swim by 25 – 15 seconds rest
=600 yds
<h2>Main Set</h2>
<p>300 Pull
8 x 50 IM order x 2, build up
6 x 75 Free with 10 pullouts after each 75. If you only have one deep end, do the pullouts on that end only or get out and do 25 abs of your choice.
4 x 100 Choice, Kick, Fast Flags
15 Seconds Rest
=1400 yds
<h2>Warm Down</h2>
<p>100 Easy </p>
<h2>Total = 2,900 Yards</h2>
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.
400 Swim / 200 Kick / 200 Pull
= 800 yds
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>
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.
400 Swim / 200 Kick / 200 Pull
= 800 yds
12 x 25 Freestyle – 15 seconds rest
1-4 Kick
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>
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.
400 Swim / 200 Kick / 200 Pull
= 800 yds
12 x 25 Breaststroke – 10 seconds rest
4 = Kick
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>