Good Morning! Today’s set is pretty exciting with distance splits. It will keep you moving with different distances and speed. Try out the diving at the end if you need a little practice for an upcoming swim meet. I’m not sure about you, but when I was a kid diving from the block at practice was such a treat! But please use caution on your dives! Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds

• (Kick + 5 Seconds Rest + Drill)

25 + 75

50 + 50

75 + 25

10 Seconds Rest

=600 yds

Main Set

2 x 400 Pull – 20 seconds rest

6 x 50 Fast / Easy by 25 with 10 Pullouts at 25 – 15 seconds rest

2 x 200 Paddles – 20 seconds rest

4 x 25 All Out – Dive in at 25 ( if deep enough) – Rest as needed

= 1600 yds

Warm Down

100 Easy

Total = 3,100 Yards

Kicking is pretty important if you want to swim fast. Today’s workout has lots of it!! Remember to keep those legs straight, toes pointed, and don’t bend your knees. Grab a board and go!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick / Drill / Kick / Swim by 25

2 x 50 Build Up

2 x 100 Drill

2 x 50 Build Up

15 Seconds Rest

=600 yds

Main Set

6 x 200

O = Paddles & Fins

E = Kick with Board

20 Seconds Rest

8 x 50 Kick FAST inside the Flags

20 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 3,100 Yards

Hope you all had an excellent weekend! I’ve been doing these workouts now for a few months. What do you think? Let me know in the comments as you try these workouts out! Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

2 x 100 Build

15 Seconds Rest

=500 yds

Main Set

2 x 500 with Fins

4 x 100 Rotate fast 25

1 x 300 Pull, Negative Split

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards