Swim Workout #127 – Freestyle – 3,400 Challenge

OK, I know you can do 3,400 yds. But can you do it in under an hour?? Typically, these workouts take most masters swimmers an hour. Can you do it? 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

3 Rounds, Odd rounds with fins

2 x 100 Breathing 3/5/3/7 per 25

4 x 50 Build up

200 Pull

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,400 yds</h2>


Swim Workout #93 – Choice – Broken 250 Stroke

Happy Friday!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 150  – 15 seconds rest
    • Choice Stroke / Free / Choice Kick by 50

=600 yds

Main Set

4 Rounds, Each one a different stroke

100

75

50

25

15 Seconds Rest after each

4 x 25 Kick

100 IM

4 x 25 Heads up Freestyle

100 Stroke

4 x 25 Scull

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #77 – IM – Move It

Rise and Shine, get your practice in today!! You won’t regret it. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 Rounds  – 15 seconds rest
    • 25 Kick / 50 Drill / 75 Kick, Drill, Swim by 25

=600 yds

Main Set

4 Rounds – 15 Seconds Rest, unless noted otherwise

100 IM

4 x 25 Choice Fast Kick

2 x 50 Choice Swim Super Fast – watch your time, take 45 seconds rest

50 Free Easy

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #35 – IM – 4 Rounds

Hello! This set is actually pretty fun. It is filled with highs and lows and will keep you moving. Work the stroke distances and relax on the 100 freestyles. Enjoy your Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 25 Drill + 50 Kick + 25 Swim) IM Order – 15 Seconds Rest

=400 yds

Main Set

200 IM

50 Fly Swim

50 Fly Kick

100 free

__________

2 x 100 IM

50 Back Swim

50 Back Kick

100 Free

___________

200 IM

50 Breast Swim

50 Breast Kick

100 free

____________

2 x 100 IM

50 Free Swim

50 Free Kick

100 free

___________

1-2 minutes rest between rounds

15-20 seconds rest for everything else

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards