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

Enjoy this mix set today! Feel dree tochange up the strokes as much as needed. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 25 Drill 
• 4 x 25 Scull
• 4 x 25 Build
• 4 x 25 FAST

10 Seconds Rest, Choice Stroke

=400 yds

Main Set

3 x 200 Build Up – 30 seconds rest

6 x 50 Descending 1-3, 4-6 – 10 Seconds Rest

6 x 25 Kick, FAST inside the flags  – 10 Seconds Rest

3 x 100 Fast / Easy by 25  – 15 Seconds Rest

6 x 50 Fast / Easy by 50 – After the fast 50 go right into the easy 50 for a active recovery period, you should need it

All of the above is Choice strokes

= 1650 yds

Warm Down

150 Easy 

Total = 3,000 Yards

Get out there this morning and show off to those New Year’s Resolution new swimmers. Watch out the gym might be busy!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/ 6 x 75 Kick / Drill / Swim

O = Free

E = Stroke

10 Seconds Rest

=400 yds

Main Set

4 x ( 150 Free build + 50 stoke fast), 15 seconds rest between each round

4 x ( 75 Free build + 25 stoke fast) all Kick, 15 seconds rest between each round

8 x 50 – 2 turn 50s – start in the middle of the pool and focus on great flips & stroke turns. Fast pace in and out of the walls. 10 Seconds rest

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Swim Fast Today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 15 Seconds Rest

• 2 x 75 Swim, 5 seconds rest + 25 Kick
• 100 Choice Kick 

=600 yds

Main Set

400 Stoke / free by 25, IM order for the 25s is fun

6 x 75, Stroke, Free, Stroke by 25 

200 IM

4 x 25 Fast Stroke

16 x 25 Fast Starts with Dive practice at deep ends, Choice

Rest as needed for all the above

= 1550 yds

Warm Down

100 Easy 

Total = 3,050 Yards

Another fun Friday choice day for you. We will be changing our swims with different things to focus on depending on the even or odd number in each set. New to the mix is the addition of pullouts and diving within a 75 or 100. Enjoy your swim today!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

Kick /  Drill / Swim = Odds

Kick / Swim / Kick = Evens

2 x 100 Build up

All Choice above, 10-15 Seconds Rest

=650 yds

Main Set

Everything is your choice.

8 x 75

Odds = Build Up

Evens = 200 race pace with a dive in the deep end (25 mark)

15 Seconds Rest

_________

8 X 50 Kick with Board

Fast= Odds

Moderate = Evens

10 Seconds Rest

_________

4 x 100 IM with 5 pullouts at the deep end (after the 25 and 75).

15 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,950 Yards

Good Morning! Today’s set is pretty exciting with distance splits. It will keep you moving with different distances and speed. Try out the diving at the end if you need a little practice for an upcoming swim meet. I’m not sure about you, but when I was a kid diving from the block at practice was such a treat! But please use caution on your dives! Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds

• (Kick + 5 Seconds Rest + Drill)

25 + 75

50 + 50

75 + 25

10 Seconds Rest

=600 yds

Main Set

2 x 400 Pull – 20 seconds rest

6 x 50 Fast / Easy by 25 with 10 Pullouts at 25 – 15 seconds rest

2 x 200 Paddles – 20 seconds rest

4 x 25 All Out – Dive in at 25 ( if deep enough) – Rest as needed

= 1600 yds

Warm Down

100 Easy

Total = 3,100 Yards

Have you been wondering how your swimming has been doing these last few months. Why not time your self today on the 2 sets of 4 x 50s? See if you can improve some of your past workout times. If you have access to starting blocks and you feel comfortable using them, do it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Drill  Choice

12 x 25 VS Choice by Set of 4

10-15 Seconds Rest

=600 yds

Main Set

400 Choice / Free by 25

100 Kick

4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest

200 Choice / Free by 25

100 Kick

4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest – Look at your times and try to keep them as consistent as possible

15 Seconds Rest for all, but 50s

Tread Water – 15 Seconds Hands up with weight and 15 Seconds Hands Down for 5 minutes or more.

= 1200 yds + Treading Water Time

Warm Down

100 Easy

Total = 2,700 Yards + Treading Time

Here we are! Friday fun day. It was strongly requested for us to do more of a boot camp style workout today, So here we have it. Any other requests out there?Send me your ideas in the comments or with the contact us page.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2  Rounds, 1 = Worst Stroke, 2= Best Stroke

4 x 50 Kick / Drill

4 x 25 Fast

=600 yds

Main Set

4 x 75 Build Up

300 Free

6 x 50 with 25 Crunches at the 25, build up into the wall and then once finished with crunches dive in and start out fast and get slower.

300 Free

6 x 50 with 5 pullouts at the 25 and Dive back into the pull. Be careful here and don’t go too fast between the pullouts and the dive. Same speed as the 50s above.

= 1500 yds

Warm Down

100 Easy

Total = 3,100 Yards

Enjoy your swim today!! Force yourself to make it a little harder by doing a full 100 stroke instead of IM. You can do it!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 IM Kick

200 IM Drill

100 IM Swim

20 Seconds rest

=400 yds

Main Set

4 x 100 IM or Full Stroke + 50 Free Fast

200 Free Pull

4 x 100 Free + 50 IM or Stroke Fast

200 Free Pull

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

Let’s Just get in and knock this one out today! Enjoy the weekend ahead.

Are you training for any events coming up? Comment below to let me know!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

O = Best Stroke / Free by 25

E = Worst Stroke / Free by 25

10-15 Seconds Rest

=600 yds

Main Set

4 x 200

1= Pull

2 = Negative Split

3 = Pull

4 = Build

20 Seconds Rest

12 x 25  D 1-4, 5-8, 9-12 Each set is a different stroke

10 Seconds Rest

8 x 50 Kick with Board – 25 Crunches of various types for each 50 at the 25 mark

10 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards