Swim Workout #132 – Choice – 100s with Abs

Have a great Friday Swim!

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Kick / Drill by 25

O = Freestyle

E – Stroke

3 x 100 Choice Drill / Swim by 25

15 Seconds Rest

= 600 yds

Main Set

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>



Swim Workout #46 – Freestyle – Mid Distance Day

Enjoy this mid distance workout today. Make sure you bring your swim paddles, fins, and pull buoy.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Build up + 25 Fast)

5 Seconds rest after the 75 and 15 after the 25

=400 yds

Main Set

2 x 300 Fins

3 x 200 Paddles with kicking

2 x 150 Pull

1 x 100 Fast

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards




Swim Workout # 13 – Freestyle – Time to go Fast!!

One of my favorite ways to work on sprints is to do sets that allow you to go as fast as you can, no holding back. Once you hit the wall, you can immediately enjoy going easy for the next 50 or 100. Instead of just resting on the wall you can recover while still being active!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

4 x 75 – 15 second rest

Kick/ Drill/ Swim

4 x 25 Swim Fast – 15 seconds rest

=400 yds


Main Set

4 x 100 Fast / Easy by 100 – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

4 x 50 D 1-4 – 10 seconds rest

200 Free

4 x 100 Fast / Easy by 100  – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

8 x 25 Fast  / Easy Kick by 25 – 10 seconds rest

200 Free

= 1600 yds


Warm Down

100 Warm down


Total Yards = 2,900 yds