Today we are focusing on counting our strokes. It doesn’t matter which stroke you choose. But it does matter how many strokes you take. Remember even though you might be moving your arms and legs as fast as you possibly can you might not be efficient with those strokes. Meaning you might be wasting a whole lot of effort for your speed. Slow down today and count your strokes. Make these strokes count and make sure you aren’t getting lazy. It might even help to get a friend to video your swim so you can make sure you are swimming efficiently. If you need help with your analysis, you know where to find me (Coaching Tab Above) Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50 Choice Drill – Focus on stroke technique 4 x 75 Kick – Fast flags  15 Seconds Rest

=500 yd

Main Set

200 Breathing 3/5/3/7 by 50

200 Breathing 3/7 by 25

6 x 100 Choice Fast / Free moderate by 25

• 15 Seconds Rest

4 x 50 Choice – Build up

• 20 Seconds Rest

8 x 25 Choice – Work on lengthening your strokes – drop a stroke until you can’t anymore and then maintain your stroke count.

• 15 Seconds Rest

4 x 25 FAST of the same Stroke as the above 25s  – Count your strokes and try to stay at the count you maintained above

• 15 Seconds Rest

1500 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

Good Morning, Today we have a solid set that focuses on your individual strokes. Take the whole day to improve one stroke or work on all of them. The choice is yours. There are 200 IM kicks to make you focus on your stoke kicking, because I know you might not otherwise. Happy Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25  – 15 seconds rest

Kick /Drill /Kick /Swim by 25

IM order without free

=300 yds

Main Set

3 rounds ( Ideas: Do each 100 a different stroke, all the same, or rotate strokes by round)

3 x 100 Stroke / Free

200 IM Kick

15 seconds rest

6 x 50 Choice Descending 1-3, 4-6.

Keep each Descending 50 set the same stroke

15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

Let’s Just get in and knock this one out today! Enjoy the weekend ahead.

Are you training for any events coming up? Comment below to let me know!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

O = Best Stroke / Free by 25

E = Worst Stroke / Free by 25

10-15 Seconds Rest

=600 yds

Main Set

4 x 200

1= Pull

2 = Negative Split

3 = Pull

4 = Build

20 Seconds Rest

12 x 25  D 1-4, 5-8, 9-12 Each set is a different stroke

10 Seconds Rest

8 x 50 Kick with Board – 25 Crunches of various types for each 50 at the 25 mark

10 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

We had so much fun last week with our swim boot camp, we thought we could do another version today. Crunches are in the mix. It might be best to get out a couple of kick boards for your back on the pool deck before you start. Check out videos on YouTube for the proper crunch (not sit up) technique.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/4 x 50 Kick
4 x 100 Drill

O = Best Stoke

E = Worst Stroke

=600 yds

Main Set

400 Pull

3 x 100 Choice / Free by 25 and Fast / Easy by 12 1/2

200 Pull

4 x 25 Choice Fast (1 Breath if doing Free/Fly)

20 Seconds Rest

4 x 50 Fast Down with 25 Crunches at the 25 mark with a Dive back into the pool

100 Easy

4 x 50 Fast Down with 10 Pull Outs at the 25 mark

15 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Hope you had an excellent weekend. It is time to get back to work!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 100  – 15 seconds rest
  • Kick /Drill /Kick /Swim by 100

Main Set

2 x 200 – Pull

400 Fins

2 x 200 – Negative Split

4 x 100 – Kick with Fins

20 Seconds rest on 200s and 400s – 10 seconds rest at the 100s

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards