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 #136 – Freestyle – 1 2 3

Good Morning! My team has some open water distance events coming up so you’ll be seeing some longer mid distance sets in the mix for a few weeks. Keep your 100, 200, & 300s long and strong by using long stretched, but powerful strokes. Remember to reach ahead so much so that your body rotates along its vertical axis, allowing you to be on your side with each pull.

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Freestyle

O = Kick

E = Drill

10 Seconds Rest

= 450 yds

Main Set

1 x 100 Pull, Long and strong

4 x 25 Descend 1-4

2 x 200 Pull, Long and strong

8 x 25 – Variable sprint

3 x 300 Pull, Long and strong

15 seconds rest at 100, 200, 300 and 10 seconds at the 25s

= 1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 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 #133 – Freestyle – Ladder Climb

Are you tired of my usual routine? Here is a grab bag Ladder Climb for you. Feel free to mix in your own ideas too. Have a good time!

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

Kick, Drill, Swim

8 x 25

Kick, Swim by 25

15 seconds rest

= 650 yds

Main Set

75 Breathing 3,5,7 by 25

100 Distance per stroke

125 Choice Stroke

150 Kick

175 Paddles

200 Build Up

175 Pull

150 Breathing 3, 5, 7 by 50

125 Distance per Stroke

100 Choice

75 Kick

15 seconds rest

= 1450 yds

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

Swim Workout #110 – IM – Jump In!

Good Morning!! Pick a stroke today that needs improvement in your 200 stroke event. The 4 x 50 sets allow you to set a strong 200 pace, while resting between. Watch the clock and be as consistent as possible within each set.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, Drill/Swim by 25 – 15 seconds rest

8 x 25 IM order Kick

=600 yds

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

4 x 50 Your Choice of 1 stroke

100 Easy

200 Free

4 x 50 Kick, Your choice of 1 stroke

100 Easy

200 IM Swim

4 x 50 Your Choice of 1 stroke

15 Seconds Rest

= 1400 yds

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

Swim Workout #106 – Freestyle – Negative Splits

Let’s work on making our mid-distance events stronger today. Start off at a good pace in the first half and then really work the last half of your 100, 200, or 400.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Swim
200 Build up each 100
300 Build up each 100, Pull

15 Seconds Rest

=600 yds

Main Set

400 Fins, Build

2 x 200 Fins, Negative Split

400 Pull, Build

4 x 100 Pull, Negative Split

15-20 Seconds Rest

= 1600 yds

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

Swim Workout #98 – IM – 200s

Have a great swim today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Round 1 = Choice Stroke , 15 Seconds Rest

25 Kick

50 Swim

75 Kick

100 Swim

Round 2 = Choice Stroke #2 , 15 Seconds Rest

100 Kick

75 Swim

50 Kick

25 Swim

=500 yds

Main Set

4 Rounds

200 (Stoke / Free by 25) IM order, 20 Seconds Rest

4 x 25 Stroke Fast, IM order, 10 Seconds Rest

2 Rounds, Choice

100 Kick, 10 Seconds Rest

4 x 25 FAST Kick, 10 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 3,000 Yards

Swim Workout #87 – Choice – Fin Fun

Good Morning! This practice is great for practicing your long strokes. Remember you’ll use less energy and go for much longer distances if you slow your stroke down and stretch it out. You’ll get much faster results for less effort. If your the type that powers through your events with super fast short strokes, this practice is for you. Time to quit. Work on the drill set and then apply all that you learned in the 200s. See how much better you will feel.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 – Count your strokes for each 25, try to lessen your strokes by 1 or 2 each 50. Keep your strokes as long as possible while still maintaining a good speed. Start your count over on the 4th 50 and reduce strokes again to the 6th 50. 15 Seconds Rest

8 x 25 – Drop a breath for 25s 1-4, and then start again on 25s 5-8. 15 Seconds Rest

=500 yds

Main Set

2 x 200 with Fins, long and strong strokes

4 x 100 with Fins, long and strong strokes

2 x 200 Choice Pull, long and strong strokes

4 x 100 Kick with Fins

15 seconds rest, 1 minute rest between sets.

= 1600 yds

Warm Down

100 Easy

Total = 3,000 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 #55 – Freestyle – Get your Kick Straight!

Kicking is pretty important if you want to swim fast. Today’s workout has lots of it!! Remember to keep those legs straight, toes pointed, and don’t bend your knees. Grab a board and go!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick / Drill / Kick / Swim by 25

2 x 50 Build Up

2 x 100 Drill

2 x 50 Build Up

15 Seconds Rest

=600 yds

Main Set

6 x 200

O = Paddles & Fins

E = Kick with Board

20 Seconds Rest

8 x 50 Kick FAST inside the Flags

20 Seconds Rest

= 1600 yds

Warm Down

100 Easy