New week new goals. Here is a fun workout to start off your day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 75 
  • Kick /Drill /Kick by 25
• 4 x 50 Kick
• 4 x 25 – Fast Swim

15 Seconds Rest

=600 yds

Main Set

4 x 150 

O=Pull

E= Breathing 3/5/3/7 by 25

2 Rounds – take long rests as needed

100 Pace

2 x 25 Fast

2 x 50 Fast Kick

5 Minute Treading Water with medicine ball

= 1100 yds

Warm Down

100 Easy 

Total = 2,600 Yards + Treading Water

TGIF!! Enjoy your swim today.

If you are at a point that you would like some extra stroke technique help, check out what A Swim Life can offer you. Your swimming coach is just a call away!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

1 x (25 Kick, 50 Swim, 75 Kick, 100 Swim) – Choice

1 x (100 Kick, 75 Swim, 50 Kick, 25 Swim) – Freestyle

15 Seconds Rest

=500 yds

Main Set

2 Rounds x

100 Choice

200 IM

300 Free/Pull

20 Seconds Rest

Tread Water for 5-8 Minutes

= 1200 yds + Treading Water time

Warm Down

100 Easy

Total = 2,600 Yards