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

It is Breaststroke day! YAY. Ask a friend to video your stroke and see if there is anything to improve. If you need a coach, you know where to find me. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-turn 50s – All Breaststroke, perfect turns and stroke

= 200 yds

Main Set

8 x 75 

O = Breast/Free/Breast by 25

E = Free/Breast/Free

15 seconds rest

4 x 100 Breast – Perfect Form

15 seconds rest

6 x 50 Breast Descend 1-3, 4-6

15 seconds rest

5 Minutes of Treading water, try it with breaststroke kick, 15 seconds on and 15 seconds off, add a medicine ball or weight to make it more tough.

15 seconds rest

= 1300 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,400 yds + Treading Time</h2>


Swim Workout #156 – Choice – Backstroke Day

Here we are, it is FRIDAY!! Take a little time to think about your backstroke today. What is one thing you can improve on your stoke? Are you rotating your whole body? Do you know your stroke count to the wall from the flags, are your pinky fingers entering the water at 11 & 1 (think about a clock). 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2 Turn 50s – All Backstroke

Work on great turns and if you can maintain it, make the full 25 FAST

15 Seconds Rest

= 400 yds

Main Set

4 x 200 Free/ Backstroke by 25

4 x 50 Backstroke FAST / Easy by 25

2 x 200 Free / Backstroke Kick without a board

8 x 25 Backstroke Descending 1-4, 5-8

15 seconds rest

= 1600 yds

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


Swim Workout #69 – Choice – 150/75 +

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