Swim Workout #63 – Choice – Best / Worst Build up to Fast

Friday choice day is here at last. Challenge yourself with full 100s of your best and worst strokes.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 (50 Kick + 100 Drill + 50 Swim)

Choice by round, 5 Seconds Rest with 15 Seconds between rounds

=600 yds

Main Set

4 x 100 Build up (Worst Stoke or IM) – 15 Seconds Rest

100 Fast (Worst Stoke)

100 Easy

300 Pull

4 x 100 Build Up (Best Stroke or IM) – 15 Seconds Rest

100 Fast (Best Stroke)

100 Free

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #47 – IM – Mini Splits

Good Morning! This is an exciting workout. I’ve changed up our normal IM by rolling through mini 100 IMs and rotated the strokes as we go. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

All Drill

50 Fly / 50 Back

50 Back / 50 Breast

50 Breast / 50 Free

100 Free

10-15 Seconds Rest

=400 yds

Main Set

4 x ( 150 Free + 50 Stroke)

4 x ( 75 IM, no free + 25 Free fast)

8 x (25 Choice + 25 Free Fast) Kick

5 Seconds rest in between small sets and 15 for the rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #45 – Choice – 100 +

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



Swim Workout #41 – IM – Happy Halloween

It is Halloween!! It will be a busy night so get out there early and swim before work and family events take over tonight. Throw in some fly on the 100s for Halloween!! I dare you…Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (25 Kick + 50 Drill + 25 Swim)

IM Order

10 Seconds Rest

=400 yds

Main Set

4 x 100 IM

100 Free Easy

4 x 50 IM order

100 Free Easy

4 x 100 Stoke / Free by 25 – Or make it tougher by doing a 100 of a full stroke….

100 Free Easy

8 x 25 IM Kick

15 Seconds Rest on everything, but feel free to take a quick water break after the 100 Freestyles.

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #35 – IM – 4 Rounds

Hello! This set is actually pretty fun. It is filled with highs and lows and will keep you moving. Work the stroke distances and relax on the 100 freestyles. Enjoy your Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 25 Drill + 50 Kick + 25 Swim) IM Order – 15 Seconds Rest

=400 yds

Main Set

200 IM

50 Fly Swim

50 Fly Kick

100 free

__________

2 x 100 IM

50 Back Swim

50 Back Kick

100 Free

___________

200 IM

50 Breast Swim

50 Breast Kick

100 free

____________

2 x 100 IM

50 Free Swim

50 Free Kick

100 free

___________

1-2 minutes rest between rounds

15-20 seconds rest for everything else

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #12 – Choice – Let’s try a little of all the strokes!

This set is great to get for practicing all of our strokes. Enjoy the ride!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

100 IM Kick – 15 seconds rest

2 x 50 Free – 10 seconds rest

100 IM Drill – 10 seconds rest

4 x 25 Free Build – 10 seconds rest

100 IM Swim

=500 yds

Main Set

This set is done 4 times , each one is a different stroke (IM order without free is a good suggestion)

4 x 50 Stroke – 15 seconds rest

  • #1 = swim
  • #2 = Kick
  • #3 = Swim
  • #4 = Drill

100 Stoke – 30 seconds rest

100 IM

50 easy

= 1650 yds

Warm Down

100 Warm down

Total Yards = 3,050 yds



Swim Workout #6 – Choice – Mix it up

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

  • 16 x 25 Choice (Concentrate on your Stroke)
    • 1-4 = Drill
    • 5-8 = Swim
    • 9-12 = VS
    • 13-16 = Fast

=400 yds

Main Set

  • 6 x 100 Free D1-3, 4-6
  • 4 x 50 Choice Build
  • 300 Pull
  • 4 x 50 Choice Fast/Easy by 25 with 10 pullouts at 25
  • 2 x 100 Fast
  • 4 x 50 Choice Kick – Fast Flags

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds



Swim Workout #4 – Freestyle – 100s

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

  • 2 x 25 Kick
  • 2 x 50 Drill
  • 2 x 75 K/D/S
  • 2 x 100 Build

10-15 seconds rest

=500 yds

Main Set

  • 8 x 100 Free D 1-4, 5-8 (10 seconds rest)
  • 200 Swim (30 seconds rest)
  • 4 x 100 Pull (10 seconds rest)
  • 200 Swim

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds