Friday at last! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

25 Stroke Drill + 50 Kick Choice + 25 Free Drill

Swim without rest, 15 after each round

= 400 yds

Main Set

4 x 75 Free, Build up to super FAST

200 Pull moderate pace

4 x 75 Stroke, Build up to Super FAST

2 x 100 with paddles

4 x 75 Choice Kick, FAST in center of the pool

200 Choice kick, fast in flags

15 seconds rest after 75 and 1 minute after the 200

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

Good Morning to You! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

1 Round, 2 if you have extra time

1 x 300  negative split

3 x 150, 500 pace

3 x 100, 200 pace

6 x 25, sprint pace

15-30 seconds rest

5 Minute Treading water – taking 15 seconds on and off of holding hands out of water. 

= 1200 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

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

Hope you had a nice relaxing weekend. Here is a fun workout to get your week started right! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

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

=300 yds

Main Set

4 Rounds, 

Odd Rounds = Kick, Even Rounds = Swim, 15 Seconds Rest

100 Swim

4 x 50 FAST Flags

4 x 25 FAST

= 1600 yds

Warm Down

100 Easy 

Total = 2,800 Yards