Monday Morning! Let’s do it!! Today lets get rid of the bad habit of breathing in and out of the wall. It is a no no to breathe on the last stroke into or out of the wall. You get a lot of speed from your walls, so it is best not to slow it down by breathing. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 Rounds

75 Breathing (3/5/7 by 25)

10 Seconds Rest

25 No Breathing (1 if you must… :))

10 Seconds Rest

= 600 yds

Main Set

3 x 400

1 = Pull

2 = Paddles and kicking

3  = Swim

20-30 Seconds Rest

Try to watch your breathing in and out of the flip turns. Maintain 3 strokes in and 3 strokes from the wall. Keep a fast pace into and out of the wall. 

12 x 25 Breathing changes on each one

1 = Only breathe 3 times

2 = Only breathe 2 times

3 = Only breathe 1 time

1 = Don’t Breathe

10 seconds rest

= 1500 yds

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

Have a great time with this one. It isn’t often that we get to do a 50 IM. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 Kick/ Drill / Kick / Swim IM order

8 x 25 2 of each stroke, Moderate/ FAST by 25

10 Seconds Rest

= 600 yds

Main Set

50 IM – split by 12 1/2

100 Free

100 IM

150 Free

200 IM

250 Free

300 IM – Split by 75

350 Free

15 seconds rest

= 1500 yds

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

A new week and a new workout. Get it done this morning! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

25 Kick

50 Kick  / Drill by 25

75 Swim

10 Seconds Rest

= 600 yds

Main Set

6 Rounds

150, O=Pull, E = Swim, 20 Seconds Rest

50 Kick FAST, 15 Seconds Rest

6 x 50 Descend 1-3, 4-6

15 seconds rest

= 1500 yds

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

Warm Up

    400 Swim / 200 Kick / 200 <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Pull</a>

= 800 yds

Drill Set

4 x 25 Build up

4 x 50 Kick

4 x 75 Kick, Build, Fast

10 Seconds Rest

= 600 yds

Main Set

500 With Fins

4 x 100 FAST / Easy by 25

300 With Fins

4 x 50 FAST / Easy by 12 1/2

100 FAST with Fins

15 Seconds Rest

= 1500 yds

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

Good morning. Today’s set has options to add in more freestyle if you wish to do so. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

100 Choice Drill

2 x 50 Choice Kick / Swim by 25

Each round could be a different stroke in IM order. 10-15 Seconds Rest

= 600 yds

Main Set

2 Rounds

2 x 200 IM swim

100 Free or Choice of stroke to make it harder

2 x 75 IM, no free

100 Free or Choice of stroke to make it harder

15 Seconds Rest, 1 minute after each round

= 1500 yds

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

Are you tired of my usual routine? Here is a grab bag Ladder Climb for you. Feel free to mix in your own ideas too. Have a good time! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 

 Kick, Drill, Swim

8 x 25 

Kick, Swim by 25 

15 seconds rest 

= 650 yds

Main Set

75 Breathing 3,5,7 by 25

100  Distance per stroke

125 Choice Stroke

150 Kick

175 Paddles

200 Build Up

175 Pull

150 Breathing 3, 5, 7 by 50

125 Distance per Stroke

100 Choice

75 Kick

15 seconds rest

= 1450 yds

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

Good Morning, I think we’ve been a little too slack… Let’s get rid of the drill set today and get moving! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Main Set

4 x 200 yards IM in reverse order

20 Seconds Rest

= 800 yds

Main Set #2

12  x 100, 3 of each stroke, consistent speeds on whole 100

15 seconds rest

= 1200 yds

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

Good Morning. It’s Memorial Day Weekend. It is time for some backyard fun with family and friends. But first enjoy this swim workout! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds. 1st is Freestyle and the 2nd is a stroke

2 x 75 count your strokes and by the last 25 be swimming with the least amount of stokes as you are comfortable with.

2 x 50 Try to do the last stroke count, but with a 200 pace

2 x 25 Try to maintain a sprint pace with as few strokes as possible

= 600 yds

Main Set

400 Free, maintain the best stroke count from the set above

4 x 50 Fast / Easy by 50

3 x 100 Stroke, maintain the best stroke count from the set above

4 x 50 Fast / Easy by 50 Kick

200 Free / Pull

4 x 50 Free, Breathing only 2-3 times the whole 50, fast pace

15 seconds rest

= 1500 yds

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

Wednesday IM day is here! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 IM order Drill x 2, no free

4 x 50 Choice Kick, Fast inside the flags

15 Seconds Rest

= 500 yds

Main Set

4 Rounds

• 100 IM
• 100 Free
• 100 Choice
• 50 Easy

15 seconds rest, 1 minute between rounds

8 x 25 Choice, Kick, FAST/Easy by 12 1/2

10 Seconds Rest

= 1600 yds

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

Good Morning! Don’t forget the kick board. You’ll need it today. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM kick

4 x 50 IM Drill

4 x 75 IM no Free on Odds / Free on Evens

15 Seconds Rest

=600 yds

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

200 IM Swim

8 x 25 Choice

300 IM 

300 M Swim

15 Seconds Rest

12 x 25 FAST / EASY Choice, 10 Seconds Rest

=1500 yds

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