Swim Workout #163 – IM – 2 Strokes

Have a great swim this morning! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Choose 3 strokes and a drill for each. 

2 x 50 Strike #1

2 x 75 Stroke #2

2 x 100 Stroke #3

= 450 yds

Main Set

2 Rounds, pick 2 strokes, one for each round

4 x 100 IM

4 x 50 Stroke. FAST

100 Free easy 

15 seconds rest between each, and 1 minute between rounds

8 x 25 IM kick

FAST/Easy by 12 1/2

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>


Swim Workout #118 – Freestyle – Monday Mix Up

Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Descend 1-3, 4-6, 10 Seconds Rest

8 x 25 FAST  / Easy by 25. The Fast length should be from a start. – 15 Seconds Rest

=500 yds

 

        <h2>Main Set</h2>       
    <p>4 x 100 Bu<i style=" font-size: 14px; color: #7c7c7c; letter-spacing: 0px;">ild</i> up

200 Pull 

4 x 2- Turn 50s – FAST flags with great turns

2 x 150 Build

300 Pull 

4 x 50 Kick – FAST/Easy by 12 1/2

15 Seconds Rest

=1600 yds

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


Swim Workout #99 – Choice – Fly Day

Take some time today to focus on your Fly stroke. Remember to get that beautiful up and down butterfly movement, you need to have two kicks per arm stroke. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  16 x 25  FLY perfect stroke – 10 seconds rest

    • Kick /Drill /Swim/Fast by set of 4

=400 yds

Main Set

2 x 300 Free

200 IM

2 x 50 Fly – perfect form

300 Free

200 IM Kick

2 x 50 Fly Kick FAST

All 15 Seconds Rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,800 Yards



Swim Workout #82 – Freestyle – Variable Speeds

Good morning. We have a solid set with lots of variable speeds and sprint distances. Enjoy it!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 25 Kick
50 Drill
75 Kick
100 Swim
100 Kick
75 Drill
50 Kick
25 Swim

10 Seconds Rest

=500 yds

Main Set

2 Rounds, 15 Seconds Rest

100 Pull

2 x 50 Build

200 Pull

2 x 100 Fast / Easy by 25

——————

16 x 25, 10 Seconds Rest

#1=Kick

#2 = FAST start

#3 = Build up to FAST finish

#4 = All FAST

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #57 – Choice – Distance Shifts

Good Morning! Today’s set is pretty exciting with distance splits. It will keep you moving with different distances and speed. Try out the diving at the end if you need a little practice for an upcoming swim meet. I’m not sure about you, but when I was a kid diving from the block at practice was such a treat! But please use caution on your dives! Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

    2 Rounds
    • (Kick + 5 Seconds Rest + Drill)
    25 + 75
    50 + 50
    75 + 25
    10 Seconds Rest

=600 yds

Main Set

2 x 400 Pull – 20 seconds rest

6 x 50 Fast / Easy by 25 with 10 Pullouts at 25 – 15 seconds rest

2 x 200 Paddles – 20 seconds rest

4 x 25 All Out – Dive in at 25 ( if deep enough) – Rest as needed

= 1600 yds

Warm Down

100 Easy

Total = 3,100 Yards



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 #2 – IM

 

Warm Up

400 Swim / 200 Kick / 200 Pull

=800 yards

Drill Set

12 x 25 VS free – 10 seconds rest

=300 yards

Main Set

300 swim (30 sec rest)
200 IM drill (30 sec rest)
4 x 50 Descend 1-4 (10 sec rest)
400 Drill / kick by 25 free (30 sec rest)
200 Distance per stroke (30 sec rest)
8 x 50 Fast (30 sec rest)

=1500 yards

Warm Down

100 Warm down

Total Yards = 2,900 yards



Swim Workout #1 – Free – Improve your speed

Let’s work on speed today! The main set focuses on maintaining a speed for 3 x 100s and gradually increasing your effort as you progress. The last set of three should be the toughest of all! Think of the last three as your last 100 in your 200 free. We do these to help work on the back half of our mid-distance events!

 

Warm Up

400 Swim / 200 Kick / 200 Pull
=800 yds

Drill Set

3 x

  • 100 swim
  • 50 kick
  • 100 IM drill
  • 50 Kick
  • 100 breath every 3/5/3/7 by 25

Rest 10 seconds between each

= 1,200

Main Set

3 x 100 Free ( 10 seconds rest) Good Pace

3 x 100 Free (15 seconds rest) Faster

3 x 100 Free (20 seconds rest) Faster

=900

Warm Down

100 Warm down

Total Yards = 3,000 yds