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>

Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

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

8 x 25 FAST  / Easy by 25. The Fast length should be from a start. – 15 Seconds Rest

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 100 Bu<i style=" font-size: 14px; color: #7c7c7c; letter-spacing: 0px;">ild</i> up

200 Pull 

4 x 2- Turn 50s – FAST flags with great turns

2 x 150 Build

300 Pull 

4 x 50 Kick – FAST/Easy by 12 1/2

15 Seconds Rest

=1600 yds

        <h2>Warm Up</h2>        
        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,000 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>

Once again we are focusing on one stroke, Freestyle. So grab YouTube, a video camera, a fiend and head to the pool. focus on long strokes, kicking from your hips, breathing every 3 strokes, and high elbows to name a few. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Freestyle  – 15 seconds rest

1-4 Kick

5-8 Drill

9-12 Perfect Swim

=300 yds

        <h2>Main Set</h2>       
    <p>3 x (300 Pull + 150 Build + 50 FAST for time) – 30 seconds rest after each round, 15 seconds rest after 300/150.

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,700 Yards</h2>

Happy Day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 3 x 100  – Drill 
• 2 x 75 Kick
• 6 x 50 Descend 1-3, 4-6

10 Seconds Rest

=750 yds

Main Set

4 x 300 Build up each 300, No Gear, 20-30 Seconds Rest

8 x 25 Kick– 10 seconds rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,000 Yards</h2>

Get ready for a little broken 300 set and a surprise time trial at the end of this one!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

Breathe every 3 on the 1st 25, every 5 on the 2nd 25, every 7 on the 3rd, and every 9th on the 4th. X 3

=300 yds

Main Set

Broken 300s

4 x 75 – IM no Free

300 Pull

3 x 100 Choice FAST / Moderate free by 25

6 x 50 FAST Turns 

From a start. 2 x 50 FAST race pace, perfect strokes, great turns, and show finish! Ask a teammate to watch your time and start you. 

= 1300 yds

Warm Down

100 Easy 

Total = 2,500 Yards

Here we are! Friday fun day. It was strongly requested for us to do more of a boot camp style workout today, So here we have it. Any other requests out there?Send me your ideas in the comments or with the contact us page.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2  Rounds, 1 = Worst Stroke, 2= Best Stroke

4 x 50 Kick / Drill

4 x 25 Fast

=600 yds

Main Set

4 x 75 Build Up

300 Free

6 x 50 with 25 Crunches at the 25, build up into the wall and then once finished with crunches dive in and start out fast and get slower.

300 Free

6 x 50 with 5 pullouts at the 25 and Dive back into the pull. Be careful here and don’t go too fast between the pullouts and the dive. Same speed as the 50s above.

= 1500 yds

Warm Down

100 Easy

Total = 3,100 Yards

Friday is here at last! 300s today with a mix 50s, 75s, and 150s. Swim fast so you can enjoy the weekend!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 12 x 25 Choice (4 Kick /4 Drill /4 Swim)

=300 yds

Main Set

300 Swim

4 x 75 Free – 30 seconds rest

O = Fast / Easy / Fast

E = Easy / Fast / Easy

300 Swim

2 x 150 Breath 3/5/7 by 50

300 Swim

6 x 50 D1-3, 4-6 all Kick

All 15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

Here is your Labor Day practice. You might have the day off from work, but don’t take a day off of swimming. You’ll regret it later! Get out there and swim early and then enjoy some time with family and friends!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25, 50, 75, 100 Kick
100, 75, 50, 25 swim

– 10 seconds rest

=500 yds

Main Set

3 x 300 – pull – 15 seconds rest

3 x 200 – negative split – 15 seconds rest

2 x 100 – breathe ever 3/5 strokes by 25 – 15 seconds rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards

There is a surprise at the end of this one! Make sure you have access to the deep end of the pool.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 12 x 25 IM – 10 seconds rest
  • 1-4 = Kick
  • 5-8 = Drill
  • 9-12 = swim

=300 yds

Main Set

• 2 x 300 Pull – 20 seconds rest
• 6 x 50 Choice  – 10 seconds rest
  • O= E/F
  • E = F/E
• 2 x 150 Paddles  – 20 seconds rest
• 8 x 25 VS     – 10 seconds rest
• 2 x 75 Kick  – 15 seconds rest

5 Minutes of Treading Water in the deep end

= 1550 yds

Warm Down

100 Warm down

Total Yards = 2,750 yds + Treading Water