Good Morning! Get out there early and start the day off right. This one will keep you moving! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100  – 15 seconds rest

• Kick / Drill / Kick / Swim by 25 IM order

= 400 yds

Main Set

4 x 125 IM order – Rotate a 50 of each stroke

8 x 25 Choice Variable Sprint

4 x 75 IM No Free

8 x 25 Choice VS Kick

4 x 50 Kick IM order

3 x 100 IM Pace

15 – 20 Seconds Rest

=1700 yds

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

Try changing the order of the 200 IM and you’ll soon realize why we start with the fly…. Have Fun!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM order Kick

4 x 50 IM order Build

2 x 100 IM Swim

10-15 Seconds Rest

=500 yds

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

100 Stroke

100 Free

200 IM – Start with Back, and rotate the strokes through the 200

100 Stroke Kick

100 Free Kick

200 IM – Start with Breast, rotate the strokes through the 200

100 Stroke

100 Free

200 IM – Start with Free, rotate the strokes through the 200

100 Stroke Kick

100 Free Kick

10- 20  seconds rest  

= 1600 yds

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

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

50 .Kick

100 Drill 

150 Kick

200 Swim

15 Seconds Rest

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 150 Pull, 15 Seconds Rest

3 x 100 Swim Breathing 3/5 by 25, 10 Seconds Rest

2 x 75 Build, 10 Seconds Rest

1 x 50 FAST for time. Use starting blocks if you are able. 

12  x 25 F/E by 25 swim – 10 seconds rest  – make the easy 25 your rest

2  x 100 Kick

= 1600 yds

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

Challenge yourself with a picking a stroke and sticking to it. Don’t give in to freestyle, I’m watching!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds IM Order

25 Kick

50 Drill

75 Build

Straight through, resting 20 Seconds after each 150

=600 yds

Main Set

400 Choice, Challenge yourself with a full 400 stroke

4 x 75 Kicking with the same stroke as above – 15 Seconds Rest

8 x 50 Fast / Easy by 50 – Same Stroke – After fast, go straight into easy 50, rest enough until your ready to go again.

16 x 25 Variable Sprint Choice – 10 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Round 1 = Choice Stroke , 15 Seconds Rest

25 Kick

50 Swim

75 Kick

100 Swim

Round 2 = Choice Stroke #2 , 15 Seconds Rest

100 Kick

75 Swim

50 Kick

25 Swim

=500 yds

Main Set

4  Rounds

200 (Stoke / Free by 25) IM order, 20 Seconds Rest

4 x 25 Stroke Fast, IM order, 10 Seconds Rest

2 Rounds, Choice

100 Kick, 10 Seconds Rest

4 x 25 FAST Kick, 10 Seconds Rest

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Good Morning! This workout has a good mix of different strokes, distances, and speeds. Challenge yourself today!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 400 IM Kick with board

=400 yds

Main Set

3 Rounds, *one of each stroke except freestyle , 15 Seconds Rest

• 200 IM
• 75 Fly* + 25 Free
• 2 x 50 Fly* Build
• 100 Free

4 x 50 IM order – FAST Turns, 10 Seconds Rest. Work on perfect turns.

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Happy Friday!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 150  – 15 seconds rest
  • Choice Stroke / Free / Choice Kick by 50

=600 yds

Main Set

4 Rounds, Each one a different stroke

100

75

50

25

15 Seconds Rest after each

4 x 25 Kick

100 IM

4 x 25 Heads up Freestyle

100 Stroke

4 x 25 Scull

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Enjoy the set today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 16 x 25 Variable sprint 4 per stroke, 10 seconds rest

  100 free kick

=500 yds

Main Set

400 IM (free/stoke by 25)

4 x 25 fly drill

50 fly swim fast

300 IM 75 k/d/s by 25

4 x 25 back drill

50 back swim fast

200 IM swim

4 x 25 breast drill

50 breast swim fast

100 IM swim

4 x 25 free drill

50 free fast swim

25s, 10 Seconds Rest, rest as needed on everything else

1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

One of our favorite sets from our young age group competitive swimming days was underwater swimming. It is tough, but helps you learn breath control for your races. Remember it takes time to breathe in a sprint race. So we try to hold our breath as much as we can to go faster. The key to underwater swimming is to take long deep breaths at the wall and then while underwater slowly release after you hit the 1/2 way point. Feel free to swim breastroke underwater to help your speed and conserve energy. Try to do a whole 25 without breathing, but do come up for air if you need to. Please do these with caution and make sure you are visible to others and the lifeguard. Be safe, but have fun bringing back those memories. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

16 x 25

1 = Underwater

2 = Kick

3 = Underwater

4 = Drill 

4 rounds , rest as needed

=400 yds

Main Set

 4 ( 100 IM + 25 Choice FAST)

4 ( 75 Stroke + 25 Fast Stroke)

8 ( 50 Kick + 25 FAST Kick)

4 ( 25 Build into wall, get out and do 25 ABS( Cruches, your choice of style, mixed up each round), 25 from a Dive FAST)

 5 Seconds within the round, 15 Seconds Rest after each round

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards