Swim Workout #161 – Choice – Freestyle Day

Freestyle Day! It is the last day of our stoke series. Take a little time to review some Freestyle YouTube videos to practice your best stroke and turns.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2- Turn 50s

Working on not breathing in or out of the wall and nice form on the full 25

15 Seconds Rest

= 400 yds

Main Set

6 x 100 Descend 1-3, 4-6, 15 Seconds Rest

2 x 300 Pull, 20 Seconds Rest

12 x 50

(1-4 – Do 10 pullouts at deep end

5-8 – 25 Abs of your choice

9-12 – Dive in for a fast 50)

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,1000 yds</h2>

Swim Workout #149 – IM – Best and Worst Strokes

Hello Again!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 IM order

Kick / Drill

4 x 100 IM order

Build / Fast by 25

15 Seconds Rest

= 600 yds

Main Set

2 Rounds, #1 = Best Stroke #2 = Worst Stroke

200 IM

200 Stroke

2 x 100 Free

4 x 50 Stroke FAST

15 seconds rest

= 1600 yds

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

Swim Workout #142 – Freestyle – Broken 500s

Break up your 500s today with this fun mid-distance set.

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

300 (50 Free / 50 Choice Drill x 3)

4 x 50 Descend 1-4 Free

100 Count your strokes and check that you aren’t taking too many. Lower each 25 by 1 stroke

15 seconds rest

= 700 yds

Main Set

3 x 500 ( broken) – (feel free to also just swim these straight through if you want to practice longer distances)

#1 = 5 x 100 – Descend 1-5

#2 = 2 x 250 – Negative Split each 250

#3 = 100, 150, 250 – all faster speeds as you go while hanging on for a long period of time.

15 seconds rest

= 1500 yds

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

Swim Workout #138 – Choice – Mid-Distance

Friday at last!!

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 150

Kick / Drill / Swim by 50 Choice

= 600 yds

Main Set

6 x 200

Descend 1-3, 4-6

Treat this as a broken 600. Build up your speed as you do each 200.

20 seconds rest

8 x 50 with 10 Pullouts at deep end of pool

10 seconds rest

= 1600 yds

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

Swim Workout #130 – Freestyle – Mid-distance Fins

Here is your Memorial Day Workout!

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

1-3 = Drill

4-6 = Kick

10 Seconds Rest

=600 yds

Main Set

3 x 400 Fins

#1 = Build

#2 = Paddles

#3 = Race Pace

4 x 100 Kick with Fins, Fast/ Easy by 25

15 seconds rest

= 1600 yds

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

Swim Workout #126 – Choice – Split 1000

Happy Friday!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

16 x 25 Variable Sprint x 4, each round a different stroke, 10 Seconds Rest

=400 yds

Main Set

4 x 250 Build Up Within Each, 20 Seconds rest

4 x 50 FAST with 25 of your choice of Abs, Dive off the block if you wish, rest as needed but not too much

4 x 150 Kick with Board, 15 Seconds Rest

=1800 yds

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

Swim Workout #121 – Freestyle – 500s

Warm Up

     400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 ( 25 + 25

2 (50 +50)

2 (100 + 100)

15 seconds rest

(Kick + Drill )

=700 yds

        <h2>Main Set</h2>       
    <p>500 Build up

500 Negative Split

500 Strong Race Pace

30 Seconds Rest, Fins if you wish

=1500 yds

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

Swim Workout #106 – Freestyle – Negative Splits

Let’s work on making our mid-distance events stronger today. Start off at a good pace in the first half and then really work the last half of your 100, 200, or 400.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Swim
200 Build up each 100
300 Build up each 100, Pull

15 Seconds Rest

=600 yds

Main Set

400 Fins, Build

2 x 200 Fins, Negative Split

400 Pull, Build

4 x 100 Pull, Negative Split

15-20 Seconds Rest

= 1600 yds

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

Swim Workout #100 – Freestyle – 100th Practice!!

Here we are, 100 workouts by A Swim Life!! I hope you all are enjoying these. Let me know what you think. Contact me at sarah@aswimlife.com with any suggestions or wishes for the next 100 workouts.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 – Descend 1 – 4, 15 seconds rest

=400 yds

Main Set

800 Pull

2 x 400 Paddles & Fins

200 Kick

= 1800 yds

Warm Down

100 Easy

Total = 3,100 Yards

Swim Workout #64 – Freestyle – Christmas Distance Set

It is Christmas Eve here today! Merry Christmas to you and your family. Thank you for following along and supporting A Swim Life this past year! Get out there and swim before all the pools close and the family events get started. We have some distance today to get your yards in faster.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds

2 x 75 Breathe 3/5/7 by 25
4 x 25 Build up each 25

15 seconds rest

=500 yd

Main Set

3 x 500 – 30 seconds rest

1 = Paddles with Fins

2 = Just Fins

3 = Pull

8 x 25 F/E by 25 Kick with Fins – 10 seconds rest – make the easy 25 your rest

= 1700 yds

Warm Down

100 Easy