Have a great swim this morning! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Choose 3 strokes and a drill for each. 

2 x 50 Strike #1

2 x 75 Stroke #2

2 x 100 Stroke #3

= 450 yds

Main Set

2 Rounds, pick 2 strokes, one for each round

4 x 100 IM

4 x 50 Stroke. FAST

100 Free easy 

15 seconds rest between each, and 1 minute between rounds

8 x 25 IM kick

FAST/Easy by 12 1/2

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Fun with 50s!! I’m a sprinter, so I always enjoy a good super fast 50 with an immediate easy 50 swim. Try to go as fast as you can while swimming smart on these 50s! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = Kick

E = Drill / Build / Fast

All Choice

= 450 yds

Main Set

16 x 50 Fast / Easy by 50

On the fast ones, dive in and catch your time. After the fast one go right into the easy one. A good time frame for these is to dive into the fast one after every 2 minutes. 

200 Moderate 

8 x 50 Kick Fast/Easy by 50

Similar to above, but without diving in. 15 Seconds rest after the easy 50.

200 Moderate

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Today you can have a mix of both worlds,.Distance and IM! Challenge yourself by making the 75s a whole stroke, maybe IM order. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 IM 

O = Kick

E = Drill

15 Seconds Rest

= 400 yds

Main Set

2 x 300 IM, Free

2 x 75 Choice

2 x 200 IM, Free

2 x 75 Choice

2 x 100 IM, Free

2 x 75 Choice

15 seconds rest

= 1650 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50  – Descend 1-3, 4-6

4 x 50  – Kick Fast / Easy by 25

15 seconds rest

=500 yds

        <h2>Main Set</h2>       
    <p>3 x 200 Pull, <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Descend</a> 1-3, 4-6

3 x 100 Build up

6 x 50 Fast / Easy by 50

6 x 25  – Descend 1-3, 4-6, 3 & 6 are super FAST

300 Kick with FAST flags

15 Seconds Rest

1650 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,950 Yards<br></h2>

Another fun Friday choice day for you. We will be changing our swims with different things to focus on depending on the even or odd number in each set. New to the mix is the addition of pullouts and diving within a 75 or 100. Enjoy your swim today!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

Kick /  Drill / Swim = Odds

Kick / Swim / Kick = Evens

2 x 100 Build up

All Choice above, 10-15 Seconds Rest

=650 yds

Main Set

Everything is your choice.

8 x 75

Odds = Build Up

Evens = 200 race pace with a dive in the deep end (25 mark)

15 Seconds Rest

_________

8 X 50 Kick with Board

Fast= Odds

Moderate = Evens

10 Seconds Rest

_________

4 x 100 IM with 5 pullouts at the deep end (after the 25 and 75).

15 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,950 Yards

Here is a workout that gets you out of the pool for a little bit. The 50s with Diving at the 25 is really great for those who are practicing for their next masters swim meet or sprint triathlon.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Kick / Drill / Swim

1-3 = One of each stroke

4-6 = Free

10 Seconds Rest

=450 yds

Main Set

400 Pull

8 x 50 (get out and dive in the pool at the 25) Going down build and coming back start out fast and get slower **

2 x 200 Pull

4 x 50 with 10 Pull Outs at the 25

200 Pull

15-20 Seconds

= 1600 yds

** Dive at your Own Risk** If diving in is not appropriate, replace with 10 pullouts or simply keep swimming. If you do dive, make sure water is deep enough and you use safe practices.

Warm Down

100 Easy

Total = 2,950 Yards

Let’s get to it today! No Drill sets…Swim fast!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Set #1

The first one is Stroke and the second one is free. Feel free to do IM order on the Stroke or IM without the free on the 75s or 150s. 15 seconds rest on all the sets and then up to 30 seconds rest between the distances if needed.

2 x 50 Drill

2 x 75 Swim

2 x 100 Kick

2 x 125 Swim

2 x 150 Kick

2 x 175 Build

2 x 200 Fast / Easy by 25

= 1650 yds

Set #2

8 x 50 Build

O = Best Stroke

E – Worst Stroke

= 400 yds

Warm Down

100 Easy

Total = 2,950 Yards