Good morning. Today’s set has options to add in more freestyle if you wish to do so. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

100 Choice Drill

2 x 50 Choice Kick / Swim by 25

Each round could be a different stroke in IM order. 10-15 Seconds Rest

= 600 yds

Main Set

2 Rounds

2 x 200 IM swim

100 Free or Choice of stroke to make it harder

2 x 75 IM, no free

100 Free or Choice of stroke to make it harder

15 Seconds Rest, 1 minute after each round

= 1500 yds

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

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>

Good Morning! Don’t forget the kick board. You’ll need it today. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM kick

4 x 50 IM Drill

4 x 75 IM no Free on Odds / Free on Evens

15 Seconds Rest

=600 yds

        <h2>Main Set</h2>       
    <p>200 IM Kick

200 IM Swim

8 x 25 Choice

300 IM 

300 M Swim

15 Seconds Rest

12 x 25 FAST / EASY Choice, 10 Seconds Rest

=1500 yds

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

Try changing the order of the 200 IM and you’ll soon realize why we start with the fly…. Have Fun!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM order Kick

4 x 50 IM order Build

2 x 100 IM Swim

10-15 Seconds Rest

=500 yds

        <h2>Main Set</h2>       
    <p>200 IM Swim

100 Stroke

100 Free

200 IM – Start with Back, and rotate the strokes through the 200

100 Stroke Kick

100 Free Kick

200 IM – Start with Breast, rotate the strokes through the 200

100 Stroke

100 Free

200 IM – Start with Free, rotate the strokes through the 200

100 Stroke Kick

100 Free Kick

10- 20  seconds rest  

= 1600 yds

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

Good Morning! This workout has a good mix of different strokes, distances, and speeds. Challenge yourself today!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 400 IM Kick with board

=400 yds

Main Set

3 Rounds, *one of each stroke except freestyle , 15 Seconds Rest

• 200 IM
• 75 Fly* + 25 Free
• 2 x 50 Fly* Build
• 100 Free

4 x 50 IM order – FAST Turns, 10 Seconds Rest. Work on perfect turns.

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Friday Funday is here!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-Turn 50s – IM order

4 x 2-Turn 50s – Freestyle / Choice

FAST turns & perfect, rest as needed

=400 yds

Main Set

400 IM or Choice

4 x 150 ( 50 Free, 50 Choice FAST, 50 Free) – 15 Seconds Rest

200 IM or Choice

8 x 25 Choice FAST w/Dive at Deep End – 15 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,700 Yards

Today we will have some fun with your strokes. The main set has a series of 50s, each set gets less and less. Choose your strokes to best fit the amount of 50s. It might be best to start with your best stroke and then go to your next best stroke and so on. Enjoy!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75 Kick/Drill/Swim by 25 IM order

4 x 25 Build up each 25 IM order

10-15 seconds rest

=400 yds

Main Set

200 IM

4 x 50 Choice Stroke ( first 3 are moderate, last one is fast)

100 Moderate Free

200 IM

3 x 50 Choice Stroke ( first 2 are moderate, last one is fast)

100 Moderate Free

200 IM

2 x 50 Choice Stroke ( first 1 is moderate, last one is fast)

100 Moderate Free

200 IM

1 x 50 Choice Stroke Fast

100 Moderate Free

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Get ready, this one is 3,300 yds. I didn’t add as much stroke work, so our freestyle swimmers will like this one. Work hard on the IM portions and swim the 200s long and strong.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

• 100 Stroke / Free  Drill by 25
• 2 x 25 Stroke Swim
• 2 x 25 Choice Kick

10 Seconds Rest

=600 yds

Main Set

2 x 200 IM

200 Free Pull

4 x 100 Choice / Free

200 Free Pull

8 x 50 IM order x 2 Kick

200 Free Pull

15 Seconds Rest

= 1800 yds

Warm Down

100 Easy

Total = 3,300 Yards

Here is a fun IM set that runs through different distances, adds in some Kicking, and also has some freestyle.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25
– O = IM order
– E – Free

All Kick, 10 seconds rest

4 x 50 IM Order Swim – 15 seconds rest

=400 yds

Main Set

200 IM

100 IM

4 x 50 IM Swim W/10 pullouts at 25

200 Free

100 Free

4 x 50 Free W/10 pullouts at 25

200 IM Kick

100 Free Kick

4 x 50 Choice Kick

*15 seconds rest for all of the above

= 1500 yds

Warm Down

100 Easy

Total = 2,800 Yards

Today, we are going to get after our strokes!! We’ll mix it up by adding in kicking and drill, but we will be continuously swimming.  Ready?

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 6 x 50 IM order x 2 (without free) Drill – 10 seconds rest
• 2 x 100 IM Kick – 15 seconds rest

=500 yds

Main Set

• 200 IM Drill
  • 4 x 50 Fast
    • O=Fly
    • E=Free
• 200 IM Swim Moderate
  • 4 x 50 Fast
    • O=Back
    • E=Free
• 200 IM kick Moderate
  • 4 x 50 Fast
    • O=Breast
    • E=Free
• 200 IM Swim Moderate
  • 4 x 50 Fast
    • O=Free
    • E=Free

15 seconds rest after the 200,

20 seconds rest on the 50s,

30 – 60 seconds rest between sets.

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds