Swim Workout #161 – Choice – Freestyle Day

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>


Swim Workout #158 – IM – IM/Free Pyramid

Have a great time with this one. It isn’t often that we get to do a 50 IM. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 Kick/ Drill / Kick / Swim IM order

8 x 25 2 of each stroke, Moderate/ FAST by 25

10 Seconds Rest

= 600 yds

Main Set

50 IM – split by 12 1/2

100 Free

100 IM

150 Free

200 IM

250 Free

300 IM – Split by 75

350 Free

15 seconds rest

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,000 yds</h2>


Swim Workout #135 – Choice – 600s

It’s Friday!! Here we go! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100

25 Fast/ 75 Moderate

50/50

75/25

100 FAST

15 Seconds Rest

= 400 yds

Main Set

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>


Swim Workout #131 – IM – Cut the slack

Good Morning, I think we’ve been a little too slack… Let’s get rid of the drill set today and get moving! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Main Set

4 x 200 yards IM in reverse order

20 Seconds Rest

= 800 yds

Main Set #2

12  x 100, 3 of each stroke, consistent speeds on whole 100

15 seconds rest

= 1200 yds

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


Swim Workout #119 – IM – Mock Relays

Gather some friends for this workout. At least 3 others to help you make some relays. So often we practice for our individual events, but never think to practice a relay with a relay start. Today is your day. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 Choice, FAST / Easy by 25

2 x 200 Relays #1 = Freestyle, #2 = IM

Practice your relay starts with your friends if possible

=500 yds

 

 

 

        <h2>Main Set</h2>       
    <p>4 x 100 IM + 100 Free

200 Free moderate pace

4 x 50 Choice + 50 Free

200 Free moderate pace

4 x 25 Stroke + 25 Free

10 Seconds Rest between the 100, 50, & 25 and 30 seconds between the 200 free

=1600 yds

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


Swim Workout #116 – IM – Grab Bag

This one might be a grab bag, but don’t let it fool you. It is pretty tough! Go get after it!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (75 + 25)   – 10 seconds rest

    • Kick / Drill /Swim by 25  on the 75
    • 5 seconds rest
    • 25 FAST

=400 yds

 

Main Set

200 IM Kick

200 IM Swim

4 x (2-Turn 50s) – IM – rotating which stroke you start with to better work on your turns

4 x 100 IM order by 100

200 Free

200 IM Kick

200 IM Swim

15 Seconds Rest

=1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2><h2 data-elementor-setting-key="title" data-pen-placeholder="Type Here..." style="font-style: normal; letter-spacing: normal;">Total = 2,900 Yards</h2></h2>


Swim Workout #96 – Choice – Best & Worst…

Friday is here at last!! Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 1 is Best Stroke, 2 is Worst Stroke, 10 Seconds Rest

  • 2 x 75 – Kick /Drill /Build by 25
  • 2 x 50 Build

=500 yds

Main Set

4 x 100 – Best stroke / Free by 25

6 x 50 –  10 pullouts at 25, all free

3 x 100 – Worst Stoke / Free by 25

4 x 50 – 25 abs of your choice at each 25

2 x 100 – Choice / Free by 25

2 x 50 FAST Choice

– 15 Seconds Rest 

= 1500 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #79 – Freestyle – 8 x

Swim fast today! Remember to keep your legs straight when you kick. Point your toes and kick from your hips. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50

1-4 Kick

5-8 Drill

10 Seconds Rest

=400 yds

Main Set

8 x 100 Free with Fins – 15 Seconds Rest

4 Rounds

(50 Build, 2 x 25 FAST, 100 Moderate) – 15 Seconds Rest with as much as needed after each round

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #73 – Freestyle – Go Faster!!

Enjoy your swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Variable Sprint Kick
8 x 25 Variable Sprint Swim

10 Seconds Rest

=400 yds

Main Set

4 x 200 With Fins, Each 200 gets faster as you go

100 Build

2 x 50, the 2nd one is faster then the first

100 Build

2 x 75, the 2nd one is faster then the first

100 Build

4 x 25, Each 25 gets faster as you go

100 Fast, check your time

15 Seconds Rest

= 1550 yds

Warm Down

100 Easy 

Total = 2,850 Yards



Swim Workout #71 – IM – Sprint Day

Let’s practice our IM sprints today. On the main set the IM Odds are all FAST and I mean FAST. Take the standard rest but feel free to do these on a interval with a lot of rest so you can stay consistently fast with your times. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 75 IM no free Kick
100 IM swim
2 x 75 IM no free Dril

=400 yds

Main Set

All Sets Below follow this rule:

O = Free Moderate

E= IM order FAST

8 x 50

4 x 100

16 x 25 – Dive in the deep end

4 x 100

15 Seconds rest for all

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards