Swim Workout #148 – Freestyle – Kicking & Fins!

I love kicking with Fins. Here is a great workout to help improve your leg strength! Enjoy it. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

(25 Kick + 50 Drill = Odds)

(50 Drill + 25 Kick = Evens)

10 Seconds Rest

= 450 yds

Main Set

4 x 100 Descend 1-4

200 Paddles

6 x 50 Build

4 x 25 FAST

 All the above with Fins! 10 – 15 Seconds Rest

All the below are Kick. Feel free to keep the fins on or off. Let your feet decide. 10-15 Seconds rest

2 x 100 without a board

200 Build

4 x 50 Fast/easy by 50 

4 x 25 FAST!!

= 1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</h2>


Swim Workout #136 – Freestyle – 1 2 3

Good Morning! My team has some open water distance events coming up so you’ll be seeing some longer mid distance sets in the mix for a few weeks. Keep your 100, 200, & 300s long and strong by using long stretched, but powerful strokes. Remember to reach ahead so much so that your body rotates along its vertical axis, allowing you to be on your side with each pull. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Freestyle

O = Kick

E = Drill

10 Seconds Rest

= 450  yds

Main Set

1 x 100 Pull, Long and strong

4 x 25 Descend  1-4

2 x 200 Pull, Long and strong

8 x 25 – Variable sprint

3 x 300 Pull, Long and strong

15 seconds rest at 100, 200, 300 and 10 seconds at the 25s

= 1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</h2>


Swim Workout #103 – Freestyle – 300 Build Ups

Happy Day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 3 x 100  – Drill 
  • 2 x 75 Kick
  • 6 x 50 Descend 1-3, 4-6

10 Seconds Rest

=750 yds

Main Set

4 x 300 Build up each 300, No Gear, 20-30 Seconds Rest

8 x 25 Kick– 10 seconds rest

= 1400 yds

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


Swim Workout #86 – IM – Stacked IM

Tired of the usual straight IM set?? Try the stacked IM!!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 IM Kick

4 x 75 Kick/Drill/Swim by 25

15 Seconds Rest

=500 yds

Main Set

3 Rounds of Stacked IM – 15 Seconds Rest, unless notes otherwise

25 Fly

50 Fly/Back

75 Fly/Back/Breast

100 IM 

100 Free

___ 1 Minute Rest

25 Free

50 Free / Breast

75 Free / Breast/ Back

100 IM

100 Free

___ 1 Minute Rest

25 Fly

50 Fly/Back

75 Fly/Back/Breast

100 IM 

100 Free

_____________________

12 x 25 Variable Sprint Kick, 10 Seconds Rest

= 1650 yds

Warm Down

100 Easy 

Total = 3,050 Yards



Swim Workout #66 – Choice – Dive In and Go!

Swim Fast Today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 15 Seconds Rest

  • 2 x 75 Swim, 5 seconds rest + 25 Kick
  • 100 Choice Kick 

=600 yds

Main Set

400 Stoke / free by 25, IM order for the 25s is fun

6 x 75, Stroke, Free, Stroke by 25 

200 IM

4 x 25 Fast Stroke

16 x 25 Fast Starts with Dive practice at deep ends, Choice

Rest as needed for all the above

= 1550 yds

Warm Down

100 Easy 

Total = 3,050 Yards



Swim Workout #25 – Freestyle – Kicking

Happy Monday!! We’ve got lots of kicking on the line up today.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Kick

75 Kick + 25 Swim

50 Kick + 50 Swim

25 Kick + 75 Swim

100 Swim

15 Seconds Rest

=500 yds

Main Set

8 x 75 Build up with Fins

150 Moderate Freestyle / Pull

6 x 75 Kick with Fins

150 Moderate Freestyle / Pull

4 x 75 Fast = O and Easy = E

15 Seconds Rest

= 1650 yds

Warm Down

100 Easy

Total = 3,050 Yards