Enjoy a small distance workout today!
400 Swim / 200 Kick / 200 Pull
= 800 yds
2 Rounds, 10 Seconds Rest
100 Kick
4 x 25 Build
100 Swim
=600 yds
3 x 400 – 30 seconds rest
Swim them all with long and strong stocks. A speed you can maintain that is fast for the entire 400.
1 = pull
2 = paddles
3 = swim
Treading Water for 5 minutes at least or until your practice time is up.
= 1200 yds + Treading Time
100 Easy
Friday Funday is here!!
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 2-Turn 50s – IM order
4 x 2-Turn 50s – Freestyle / Choice
FAST turns & perfect, rest as needed
=400 yds
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
100 Easy
It has been a whille since we went race pace in practice. Today is the day! Let’s think about everything we’ve been practicing and use it to our advantage. Take note of your times so you can compare in a few months to see your progress.
400 Swim / 200 Kick / 200 Pull
= 800 yds
12 x 25 Choice Swim
O= Build Up
E=Great Start and Finish
=300 yds
4 x 200 Pull – 30 seconds rest
4 x 50 Fast from a start, great turns and finishes. Take plenty of rest between each because you need to be going RACE PACE!!!
4 x 25 Fast from a start (in deep end)and great finishes. Take plenty of rest between each because you need to be going RACE PACE!!!
4 x 100 Pull – 15 seconds rest
= 1500 yds
100 Easy
Have you been wondering how your swimming has been doing these last few months. Why not time your self today on the 2 sets of 4 x 50s? See if you can improve some of your past workout times. If you have access to starting blocks and you feel comfortable using them, do it!
400 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 50 Drill Choice
12 x 25 VS Choice by Set of 4
10-15 Seconds Rest
=600 yds
400 Choice / Free by 25
100 Kick
4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest
200 Choice / Free by 25
100 Kick
4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest – Look at your times and try to keep them as consistent as possible
15 Seconds Rest for all, but 50s
Tread Water – 15 Seconds Hands up with weight and 15 Seconds Hands Down for 5 minutes or more.
= 1200 yds + Treading Water Time
100 Easy