Go get after it today! Feel free to throw in paddles or fins when you wish.
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 Rounds, one of each stroke IM order, 10 Seconds Rest
50 Kick
50 Drill
50 Swim
=600 yd
100 IM
100 Stroke
100 Free
200 IM
200 Stroke
200 Free
300 IM (75 of each stroke)
300 Free
15-30 Seconds Rest as needed. Take more rest between rounds of 1, 2, and 3.
= 1500 yds
100 Easy
Good Morning!! Enjoy your Monday swim.
400 Swim / 200 Kick / 200 Pull
= 800 yds
100 Kick
25 Drill + 75 Swim
50 Drill + 50 Swim
75 Drill + 25 Swim
100 Swim
Take 5 Seconds rest within 100s and 15 after each 100.
=500 yds
4 Rounds -(150 Moderate + 50 FAST), 5 seconds rest after the 150, 30 Seconds rest after the 200
8 x 25 FAST with 10 pullouts at the 25 mark, rest as needed.
4 Rounds – (75 Moderate + 25 FAST). 5 seconds rest after the 100, 30 Seconds rest after the 200
8 x 25 Kick, Fast Flags – 10 seconds rest
= 1600 yds
100 Easy
Good Morning! This practice is great for practicing your long strokes. Remember you’ll use less energy and go for much longer distances if you slow your stroke down and stretch it out. You’ll get much faster results for less effort. If your the type that powers through your events with super fast short strokes, this practice is for you. Time to quit. Work on the drill set and then apply all that you learned in the 200s. See how much better you will feel.
400 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 50 – Count your strokes for each 25, try to lessen your strokes by 1 or 2 each 50. Keep your strokes as long as possible while still maintaining a good speed. Start your count over on the 4th 50 and reduce strokes again to the 6th 50. 15 Seconds Rest
8 x 25 – Drop a breath for 25s 1-4, and then start again on 25s 5-8. 15 Seconds Rest
=500 yds
2 x 200 with Fins, long and strong strokes
4 x 100 with Fins, long and strong strokes
2 x 200 Choice Pull, long and strong strokes
4 x 100 Kick with Fins
15 seconds rest, 1 minute rest between sets.
= 1600 yds
100 Easy
Good morning. We have a solid set with lots of variable speeds and sprint distances. Enjoy it!
400 Swim / 200 Kick / 200 Pull
= 800 yds
25 Kick
50 Drill
75 Kick
100 Swim
100 Kick
75 Drill
50 Kick
25 Swim
10 Seconds Rest
=500 yds
2 Rounds, 15 Seconds Rest
100 Pull
2 x 50 Build
200 Pull
2 x 100 Fast / Easy by 25
——————
16 x 25, 10 Seconds Rest
#1=Kick
#2 = FAST start
#3 = Build up to FAST finish
#4 = All FAST
= 1600 yds
100 Easy
Have fun out there today!
400 Swim / 200 Kick / 200 Pull
= 800 yds
3 Rounds, each one a different stroke. 10 seconds rest. Maybe try your worst stroke, best stroke, and then a round of freestyle.
100 Kick
2 x 50 Drill
100 Swim
=900 yds
200 IM
200 Pull
2 x 100 Choice FAST
100 IM
100 Pull
2 x 50 Choice FAST
6 x 50 Kick, FAST flags
15 Seconds rest, with 45 seconds after choice fast sets
= 1200 yds
100 Easy
Today we will have some fun with your strokes. The main set has a series of 50s, each set gets less and less. Choose your strokes to best fit the amount of 50s. It might be best to start with your best stroke and then go to your next best stroke and so on. Enjoy!
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 75 Kick/Drill/Swim by 25 IM order
4 x 25 Build up each 25 IM order
10-15 seconds rest
=400 yds
200 IM
4 x 50 Choice Stroke ( first 3 are moderate, last one is fast)
100 Moderate Free
200 IM
3 x 50 Choice Stroke ( first 2 are moderate, last one is fast)
100 Moderate Free
200 IM
2 x 50 Choice Stroke ( first 1 is moderate, last one is fast)
100 Moderate Free
200 IM
1 x 50 Choice Stroke Fast
100 Moderate Free
= 1700 yds
100 Easy
Enjoy this mix set today! Feel dree tochange up the strokes as much as needed.
400 Swim / 200 Kick / 200 Pull
= 800 yds
10 Seconds Rest, Choice Stroke
=400 yds
3 x 200 Build Up – 30 seconds rest
6 x 50 Descending 1-3, 4-6 – 10 Seconds Rest
6 x 25 Kick, FAST inside the flags – 10 Seconds Rest
3 x 100 Fast / Easy by 25 – 15 Seconds Rest
6 x 50 Fast / Easy by 50 – After the fast 50 go right into the easy 50 for a active recovery period, you should need it
All of the above is Choice strokes
= 1650 yds
150 Easy
Good Morning! Enjoy this set as it has a double round set.Change up your stokes with something you don’t normally do on the 50s.
400 Swim / 200 Kick / 200 Pull
= 800 yds
=400 yds
2 rounds , 15 seconds rest
Round One – try your worst stroke, Round two – try your 2nd best stroke.
12 x 25 Kick – Fast Flags or Fast Middle of the pool, 10 Seconds rest
= 1700 yds
100 Easy
Friday choice day is here at last. Challenge yourself with full 100s of your best and worst strokes.
400 Swim / 200 Kick / 200 Pull
= 800 yds
3 (50 Kick + 100 Drill + 50 Swim)
Choice by round, 5 Seconds Rest with 15 Seconds between rounds
=600 yds
4 x 100 Build up (Worst Stoke or IM) – 15 Seconds Rest
100 Fast (Worst Stoke)
100 Easy
300 Pull
4 x 100 Build Up (Best Stroke or IM) – 15 Seconds Rest
100 Fast (Best Stroke)
100 Free
= 1500 yds
100 Easy
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 50 Swim
10-15 Seconds Rest
=600 yds
200 Free Race Pace
50 easy
4 x 50 – 200 Race Pace
Do everything above again… Try to go faster!
15 Seconds Rest
8 x 25 FAST /EASY by 25 – 10 Seconds Rest
= 1500 yds
100 Easy