Swim Workout #146 – IM – Brace yourself…Don’t be mad at the Coach!

Remember how good you feel after a great workout?? 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, each set of 25s are the same stroke, feel free to do IM order or Best Vs Worst Strokes

4 x 25 Stroke, Kick, Build, Kick, Fast by 25

Take 10 seconds rest within the round and 30 seconds after each round

= 400 yds

Main Set

400 IM Swim

2 x 100 Fly

50 Super Easy

400 IM Swim

2 x 100 Back

50 Super Easy

400 IM Swim

2 x 100 Breast

30 Seconds rest after the 400s, and 15 seconds rest after everything else 

= 1950 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,250 yds</h2>


Swim Workout #81 – Choice – Time for some fun

Friday Funday is here!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-Turn 50s – IM order

4 x 2-Turn 50s – Freestyle / Choice

FAST turns & perfect, rest as needed

=400 yds

Main Set

400 IM or Choice

4 x 150 ( 50 Free, 50 Choice FAST, 50 Free) – 15 Seconds Rest

200 IM or Choice

8 x 25 Choice FAST w/Dive at Deep End – 15 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,700 Yards