Here we are, it is FRIDAY!! Take a little time to think about your backstroke today. What is one thing you can improve on your stoke? Are you rotating your whole body? Do you know your stroke count to the wall from the flags, are your pinky fingers entering the water at 11 & 1 (think about a clock). 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2 Turn 50s – All Backstroke

Work on great turns and if you can maintain it, make the full 25 FAST

15 Seconds Rest

= 400 yds

Main Set

4 x 200 Free/ Backstroke by 25

4 x 50 Backstroke FAST / Easy by 25

2 x 200 Free / Backstroke Kick without a board

8 x 25 Backstroke Descending 1-4, 5-8

15 seconds rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

Over the next few weeks I am planning to do a new stroke every Friday. This week happens to be Fly. So do your best here and do as much fly as you can. Areas where is says choice feel free to stay with Fly, but know its ok to switch to another stroke or free if need be. Have a great swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2 Turn 50 = ALL FLY ( but do use caution if its just too much 🙂

Focus on strong turns and great form

Rest as needed 

= 400 yds

Main Set

8 x 100

Odds = Stroke build up

Evens = Free

15 seconds rest

4 x 50 Fly – All FAST

30 Seconds Rest

6 x (75 Kick + 25 Swim) Choice ,10 Seconds Rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

It is the season for open water swims! Here is a great one to practice your sighting in distance open water swimming. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Sighting for open water practice, Like heads up freestyle

200 Lift your head up after every 5-10 strokes to pretend you are in an open water event looking for the next buoy. 

15 Seconds Rest

= 400 yds

Main Set

4 x 400

Get out of the pool after each one and do two sets of 25 abs of your choice

The intention of this is to mimic an open water swim and the effort of getting out of the water immediately to run to the finish. Pace yourself throughout the entire set.  

The set is meant to be continuous.

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

IM fun with 100s. Don’t you love them?? Get after it! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, 2 50s each stroke

O = Kick

E = Drill

10 Seconds Rest

= 400 yds

Main Set

2 x 100 Fly 

100 IM Swim

2 x 100 Back

100 IM Kick

2 x 100 Breast

100 IM Swim

2 x 100 Free

100 IM Kick

15 seconds rest

4 x 50 Fast / Easy by 12 1/2 IM order, 10 seconds rest

8 x 25 VS Choice, 10 Seconds Rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,400 yds</h2>

Gather some friends for this workout. At least 3 others to help you make some relays. So often we practice for our individual events, but never think to practice a relay with a relay start. Today is your day. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 Choice, FAST / Easy by 25

2 x 200 Relays #1 = Freestyle, #2 = IM

Practice your relay starts with your friends if possible

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 100 IM + 100 Free

200 Free moderate pace

4 x 50 Choice + 50 Free

200 Free moderate pace

4 x 25 Stroke + 25 Free

10 Seconds Rest between the 100, 50, & 25 and 30 seconds between the 200 free

=1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>

Friday Funday is here at last! Enjoy the weekend. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50  –  Any stroke but Free or IM order, Kick – 15 seconds rest

4 x 100  –  Any stroke but Free or IM order, Drill  / Swim by 25 – 15 seconds rest

=600 yds

        <h2>Main Set</h2>       
    <p>300 Pull 

8 x 50 IM order x 2, build up

6 x 75 Free with 10 pullouts after each 75. If you only have one deep end, do the pullouts on that end only or get out and do 25 abs of your choice.

4 x 100 Choice, Kick, Fast Flags

15 Seconds Rest

=1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>

This one might be a grab bag, but don’t let it fool you. It is pretty tough! Go get after it!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (75 + 25)   – 10 seconds rest

• • Kick / Drill /Swim by 25  on the 75
  • 5 seconds rest
  • 25 FAST

=400 yds

Main Set

200 IM Kick

200 IM Swim

4 x (2-Turn 50s) – IM – rotating which stroke you start with to better work on your turns

4 x 100 IM order by 100

200 Free

200 IM Kick

200 IM Swim

15 Seconds Rest

=1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2><h2 data-elementor-setting-key="title" data-pen-placeholder="Type Here..." style="font-style: normal; letter-spacing: normal;">Total = 2,900 Yards</h2></h2>

Hope you all had a nice Easter Weekend. Now it is time to get back to it. Spring is here and your triathlons and open water swims are coming up quickly. Here is a practice to work on your back half of your distance swims. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 150  – 15 seconds rest

• • Kick / Drill / Kick by 50 = Odds
  •  Drill / Swim / Drill by 50 =  Evens

=600 yds

        <h2>Main Set</h2>       
    200 Pull -<a href="https://aswimlife.com/2018/07/31/swim-workout-legend/"> Negative Split</a>

2 x 100 Build up

300 Pull – Negative Split

2 x 150 Build Up

400 Pull – Negative Split

15 Seconds Rest

=1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>

Happy Monday! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75 Breathing 3/5/7, 10 Seconds Rest

8 x 25 Descend 1-4, 5-8 Breathing only 1-2 times per 25

=500 yds

        <h2>Main Set</h2>       
    <p> 

500 With Fins & Paddles

2 x 250 Build up with Fins

5 x 100 Breathing 3/5/3/7 by 25

10 – 20 Seconds rest

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>

Good Morning!! Pick a stroke today that needs improvement in your 200 stroke event. The 4 x 50 sets allow you to set a strong 200 pace, while resting between. Watch the clock and be as consistent as possible within each set. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, Drill/Swim by 25  – 15 seconds rest

8 x 25 IM order Kick

=600 yds

        <h2>Main Set</h2>       
    <p>200 IM Swim

4 x 50 Your Choice of 1 stroke

100 Easy

200 Free

4 x 50 Kick, Your choice of 1 stroke

100 Easy

200 IM Swim

4 x 50 Your Choice of 1 stroke

15 Seconds Rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards<br></h2>