Good Morning. Today’s set has a solid mix of IM, choice stroke, and freestyle. Do your best to swim all the way through the main set without taking more then the requested amount of rest. There is a 200 in the middle that is meant to be a slower active recovery. Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Drill + 25 Fast)

10 seconds rest after 75, 15 seconds after 25

=400 yds

Main Set

3 x 100 IM Build

3 x 100 Free Fast / Easy by 25

3 x 100 Choice (D 1-3)

200 Free Pull (This is meant to be active recovery)

4 x 50 IM Order Build

4 x 50 Free Fast / Easy by 12 1/2

4 x 50 Choice (D 1-4)

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Don’t read this one ahead of time. Just print it and get to the pool… You’ll thank me later.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = IM without the free

E = Free

15 Seconds Rest

6 x 25 Kick – IM order without Free

15 Seconds Rest

=600 yds

Main Set

300 IM ( 75 of each Stroke) – 30 Seconds Rest

3 x 100 Stoke/Free by 25 – Fast on the stroke 25

6 x 50 Fins Fast / Easy by 12 1/2, choice Stroke

200 IM – 30 Seconds Rest

2 x 100 Stoke/Free by 25 – Fast on the stroke 25

4 x 50 Fins Fast / Easy by 12 1/2, choice Stroke

15 Seconds Rest if not noted above

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

This is a great workout to get a little practice in for your triathlon coming up…. Long and strong wins the race!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75

#1 = Kick

#2 = Drill

#3 = Kick

#4 = Swim

15 Seconds Rest

=400 yds

Main Set

4 x 400

O = Fins

E = Paddles with Kick

30 Seconds Rest

12 x 25 (4 x (Descend 1-4) ) Feel free to do this Choice, but keep each a whole the same stroke)

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

Want to get some practice in for your next open water or distance swim? This is a great set to get ready for distance events. If you want to step it up further,, you can descend the 500 set to a race pace on the last 500.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 4 x 100  – 15 seconds rest
  • Kick /Drill /Kick /Swim by 25

=400 yds

Main Set

• 3 x 500 – 30 seconds rest
  • 1 = pull
  • 2 = paddles
  • 3 = swim

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

= 1800 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds