Good Morning!! Enjoy the Workout. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 

#1 Kick

#2 Drill

#3 Build up

X 4 IM order

2 x 100 IM Focusing on good turns

10 Seconds Rest

= 500 yds

Main Set

4 x 75 IM order

4 x 25 IM order Swim – Fast out of the wall

200 IM 

1 min rest

4 x 75 IM order Kick

4 x 25 Kick FAST IM order

200 IM

1 min Rest

4 x 75 Free Swim

4 x 25 FAST Finishes

200 IM

15 Seconds Rest, Unless Noted Otherwise

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,200 yds</h2>

Good Morning! It is New Year’s Eve here. Here is a distance workout to help ring in the New Year!! What is your swimming goal for this next year? Share in the comments section. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 Seconds Rest, Freestyle

• 25 Kick
• 50 Drill
• 75 Swim

=300 yds

Main Set

800 Pull, Breathe 3 / 5 by 25

6 x 100 Descend 1-3, 4-6   

15 Seconds Rest

400 with Paddles

4 x 50 Fast / Easy by 50, Go right into easy after a fast 50

= 2000 yds

Warm Down

100 Easy 

Total = 3,200 Yards

Have a little fun today with varying your speeds. It is good to practice quick changes in speed so that you are ready to move in your next race ( swim meet or triathlon). It certainly comes in handy when you need to pass the person beside you.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 15 Kick

4 x 50 Drill

4 x 75 Kick / Drill / Swim

4 x 100 Breathe 3/5/3/7 by 25

=1000 yds

Main Set

4 Rounds. Rest 5 seconds between the 25/50/75. Rest 15 seconds after the 25/50/75.

(25 Moderate + 25 Fast

25 Moderate + 50 Fast

25 Moderate + 75 Fast)

16 x 25 Fast / Easy by 25

10 seconds rest

= 1300 yds

Warm Down

100 Easy

Total = 3,200 Yards

I think it is time to get in some sprinting. My specialty was sprinting in college and 50’s alternating fast and easy are my favorite! They really help you practice feeling various speeds. Swimming isn’t fun if you just stay at one steady pace. Get out there and go!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Variable Sprint all Freestyle

10 Seconds Rest

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

15 Seconds Rest

=600 yds

Main Set

12 x 50 Fins, O = Fast, E = Easy

3 x 100 Build Up

8 x 50 Kick, Fins O = Fast, E = Easy

2 x 100 Fast for time / Easy by 100

4 x 50 No Fins, O = Fast, E = Easy

15 seconds rest between each (go right into the easy portions after going fast)

= 1700 yds

Warm Down

100 Easy

Total = 3,200 Yards