Swim Workout #108 – Choice – Breaststroke Day

Today is Breaststroke day! I know this might be your least favorite stroke, but do it anyway!! Take a look at a few videos on YouTube and head to the pool. Concentrate on your stroke timing. Remember to glide and have some fun. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Breaststroke – 10 seconds rest

4 = Kick

4 = Drill

4 = Perfect Stroke

=300 yds

        <h2>Main Set</h2>       
    <p>4 Rounds, 20 Seconds rest, Do all one stroke. If you find it is too much throw in some drill. </p><ul><li>200 Stroke</li><li>100 Stroke</li><li>50 Easy</li></ul><p> 

4 x 75 Breathing 3,5,7 by 25, 10 Seconds Rest

1700 yds

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


Swim Workout #104 – IM – Fun with 100s

How are you doing with your swim goals? Are these workouts too easy or too tough? Can I help make any suggestions to help you reach your goals? Let me know at sarah@aswimlife.com. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, IM Order
( 75 Stroke (Kick, Drill, Swim), 5 Seconds rest, 25 FAST Stroke, 15 Seconds Rest)

=400 yds

Main Set

4 x 100 IM, 15 Seconds Rest

2 x 50 Stroke, 10 Seconds Rest

2 x 50 Free, 10 Seconds Rest

2 x 100 IM Kick, 15 Seconds Rest

2 x 50 Stroke Kick, 10 Seconds Rest

2 x 50 Free, 10 Seconds Rest

4 x 100 Stroke/Free by 25, 15 Seconds Rest

4 x 50 Choice FAST – Take enough rest so that you can go all out!! 

= 1600 yds

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


Swim Workout #96 – Choice – Best & Worst…

Friday is here at last!! Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 1 is Best Stroke, 2 is Worst Stroke, 10 Seconds Rest

  • 2 x 75 – Kick /Drill /Build by 25
  • 2 x 50 Build

=500 yds

Main Set

4 x 100 – Best stroke / Free by 25

6 x 50 –  10 pullouts at 25, all free

3 x 100 – Worst Stoke / Free by 25

4 x 50 – 25 abs of your choice at each 25

2 x 100 – Choice / Free by 25

2 x 50 FAST Choice

– 15 Seconds Rest 

= 1500 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #83 – IM – 150s

Happy Wednesday! We have a fast IM set today. This one is great if you have an upcoming meet. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 4 x 150 (50 Kick, 50 Drill, 50 Swim) IM order, 15 Seconds Rest

=600 yds

Main Set

4 x 25 

4 x 50

4 x 75

All of the above, build up to fast within each distance. IM order or Free, 15 Seconds Rest

8 x 50 FAST turns and finishes, 15 Seconds Rest

16 x 25 Variable Sprint, IM order by rounds of 4, 10 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #79 – Freestyle – 8 x

Swim fast today! Remember to keep your legs straight when you kick. Point your toes and kick from your hips. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50

1-4 Kick

5-8 Drill

10 Seconds Rest

=400 yds

Main Set

8 x 100 Free with Fins – 15 Seconds Rest

4 Rounds

(50 Build, 2 x 25 FAST, 100 Moderate) – 15 Seconds Rest with as much as needed after each round

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #77 – IM – Move It

Rise and Shine, get your practice in today!! You won’t regret it. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 Rounds  – 15 seconds rest
    • 25 Kick / 50 Drill / 75 Kick, Drill, Swim by 25

=600 yds

Main Set

4 Rounds – 15 Seconds Rest, unless noted otherwise

100 IM

4 x 25 Choice Fast Kick

2 x 50 Choice Swim Super Fast – watch your time, take 45 seconds rest

50 Free Easy

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #69 – Choice – 150/75 +

Get out there this morning and show off to those New Year’s Resolution new swimmers. Watch out the gym might be busy!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/ 6 x 75 Kick / Drill / Swim

O = Free

E = Stroke

10 Seconds Rest

=400 yds

Main Set

4 x ( 150 Free build + 50 stoke fast), 15 seconds rest between each round

4 x ( 75 Free build + 25 stoke fast) all Kick, 15 seconds rest between each round

8 x 50 – 2 turn 50s – start in the middle of the pool and focus on great flips & stroke turns. Fast pace in and out of the walls. 10 Seconds rest

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #62 – IM – IM Mixer

Good Morning. Off to a great start today. Keep at it since it is almost Christmas! Today we have a longer drill set, but is should be fun. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds (#1 = Fly for the 1st 50 , 75, 100, Back for the 2nd 50, 75, 100, #2 = Breast for the 1st 50 , 75, 100, Free for the 2nd 50, 75, 100)
2 x 50 Kick
2 x 75 Drill
2 x 100 Swim

15 Seconds Rest

=900 yds

Main Set

400 Free Pull

8 x 50 IM order build up – 15 Seconds Rest

12 x 25 VS IM order (no free round) – 10 seconds rest  – make the easy 25 your rest

= 1100 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #56 – IM – Challenge Yourself

Today we will have lots of full stroke sets. Pick a stroke to focus on or do IM. Challenge yourself something new today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM Kick

100 IM Drill

4 x 50 IM Build

100 IM Swim

10 Seconds Rest

=500 yds

Main Set

200 Free, Pull if you wish

4 x 100 All Stroke Choice – Feel free to mix it up. For instance 50 Fly / 50 Back

4 x 50 Stroke Choice Kick

200 Free, Paddles if you wish

4 x 75 IM (no free)

8 x 25 Stoke Choice Kick

10-15 Seconds Rest – Do this whole set with little rest between the distances

= 1500 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #54 – Choice – Count Your Strokes

Today we are focusing on counting our strokes. It doesn’t matter which stroke you choose. But it does matter how many strokes you take. Remember even though you might be moving your arms and legs as fast as you possibly can you might not be efficient with those strokes. Meaning you might be wasting a whole lot of effort for your speed. Slow down today and count your strokes. Make these strokes count and make sure you aren’t getting lazy. It might even help to get a friend to video your swim so you can make sure you are swimming efficiently. If you need help with your analysis, you know where to find me (Coaching Tab Above) Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50 Choice Drill – Focus on stroke technique 4 x 75 Kick – Fast flags  15 Seconds Rest

=500 yd

Main Set

200 Breathing 3/5/3/7 by 50

200 Breathing 3/7 by 25

6 x 100 Choice Fast / Free moderate by 25

  • 15 Seconds Rest

4 x 50 Choice – Build up

  • 20 Seconds Rest

8 x 25 Choice – Work on lengthening your strokes – drop a stroke until you can’t anymore and then maintain your stroke count.

  • 15 Seconds Rest

4 x 25 FAST of the same Stroke as the above 25s  – Count your strokes and try to stay at the count you maintained above

  • 15 Seconds Rest

1500 yds

Warm Down

100 Easy

Total = 3,000 Yards