Give it your all today!!
400 Swim / 200 Kick / 200 Pull
= 800 yds
8 x 25 Stroke Variable Sprint – Choose 2 strokes
100 Drill – IM
4 x 50 IM Build Up
10 Seconds Rest
=500 yds
4 (100 IM + 50 Stroke)
8 x 50 IM order (Kick / Drill / Build / Fast by 12 1/2 yds
4 (75 Stoke + 25 Free)
8 x 25 IM Kick Fast / Easy by 25
15 Seconds Rest
= 1600 yds
100 Easy
Today’s set helps us focus on our sprinting! Go as fast as you can on the all out portions and take plenty of rest! Watch the clock on the fast portions and see if you can maintain your times!
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 100 (25 Kick + 50 Drill + 25 Swim)
10 Seconds Rest after each 100
=400 yds
= 1700 yds
100 Easy
Go get after it today!
400 Swim / 200 Kick / 200 Pull
= 800 yds
2 x 25 Kick
2 x 50 Swim
2 x 75 Kick
100 Drill
2 x 75 Build
2 x 50 Swim
2 x 25 Build
10-15 Seconds Rest
=700 yds
8 x 75 Pull Descend 1-4, 5-8
6 x (75 + 25 Fast) Fins
4 x (50 + 50 Fast) Swim
5 Seconds rest before the 25 Fast. 15 Seconds after.
= 1600 yds
100 Easy
Today we have a little ladder with 4 rounds of each distance. Bring your fins and swim fast!
FYI, I’ve had questions about what we all can do outside the pool to improve our core. So I’ve linked my pinterest posts to this site for your convenience. Here is the link and later it can be found on the column on the right on all pages of this site. Enjoy!
400 Swim / 200 Kick / 200 Pull
= 800 yds
3 Rounds
10 Seconds Rest
=600 yds
4 x 150 Build Up with Fins
4 x 125 ( 100 Free + 25 Stroke Fast)
4 x 100 ( Rotate fast 25 Free with Fins)
15 Seconds Rest
= 1500 yds
100 Easy
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.
400 Swim / 200 Kick / 200 Pull
= 800 yds
2 Rounds, 1 = Worst Stroke, 2= Best Stroke
4 x 50 Kick / Drill
4 x 25 Fast
=600 yds
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
100 Easy
Good Morning, Today we have a solid set that focuses on your individual strokes. Take the whole day to improve one stroke or work on all of them. The choice is yours. There are 200 IM kicks to make you focus on your stoke kicking, because I know you might not otherwise. Happy Wednesday!
400 Swim / 200 Kick / 200 Pull
= 800 yds
12 x 25 – 15 seconds rest
Kick /Drill /Kick /Swim by 25
IM order without free
=300 yds
3 rounds ( Ideas: Do each 100 a different stroke, all the same, or rotate strokes by round)
3 x 100 Stroke / Free
200 IM Kick
15 seconds rest
6 x 50 Choice Descending 1-3, 4-6.
Keep each Descending 50 set the same stroke
15 seconds rest
= 1800 yds
100 Easy
Let’s Just get in and knock this one out today! Enjoy the weekend ahead.
Are you training for any events coming up? Comment below to let me know!
400 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 100
O = Best Stroke / Free by 25
E = Worst Stroke / Free by 25
10-15 Seconds Rest
=600 yds
4 x 200
1= Pull
2 = Negative Split
3 = Pull
4 = Build
20 Seconds Rest
12 x 25 D 1-4, 5-8, 9-12 Each set is a different stroke
10 Seconds Rest
8 x 50 Kick with Board – 25 Crunches of various types for each 50 at the 25 mark
10 Seconds Rest
= 1500 yds
100 Easy
It is Halloween!! It will be a busy night so get out there early and swim before work and family events take over tonight. Throw in some fly on the 100s for Halloween!! I dare you…Enjoy!
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x (25 Kick + 50 Drill + 25 Swim)
IM Order
10 Seconds Rest
=400 yds
4 x 100 IM
100 Free Easy
4 x 50 IM order
100 Free Easy
4 x 100 Stoke / Free by 25 – Or make it tougher by doing a 100 of a full stroke….
100 Free Easy
8 x 25 IM Kick
15 Seconds Rest on everything, but feel free to take a quick water break after the 100 Freestyles.
= 1700 yds
100 Easy
Here we are again. Get up this morning and make sure you get your swim in! You won’t regret it.
400 Swim / 200 Kick / 200 Pull
= 800 yds
12 x 25
1-4 = Kick
5-8 = Build
9-12 = Fast
10 Seconds Rest
=300 yds
All Rounds D 1-4
4 x 50 Swim
4 x 75 Swim
4 x 100 Fins
4 x 75 Fins
4 x 50 Fins
15 seconds rest
8 x 50
Kick with Fins – Fast / Easy by 12 1/2
= 1800 yds
100 Easy
We had so much fun last week with our swim boot camp, we thought we could do another version today. Crunches are in the mix. It might be best to get out a couple of kick boards for your back on the pool deck before you start. Check out videos on YouTube for the proper crunch (not sit up) technique.
400 Swim / 200 Kick / 200 Pull
= 800 yds
https://aswimlife.com/2018/07/31/swim-workout-legend/4 x 50 Kick
4 x 100 Drill
O = Best Stoke
E = Worst Stroke
=600 yds
400 Pull
3 x 100 Choice / Free by 25 and Fast / Easy by 12 1/2
200 Pull
4 x 25 Choice Fast (1 Breath if doing Free/Fly)
20 Seconds Rest
4 x 50 Fast Down with 25 Crunches at the 25 mark with a Dive back into the pool
100 Easy
4 x 50 Fast Down with 10 Pull Outs at the 25 mark
15 Seconds Rest
= 1500 yds
100 Easy