It is the season for open water swims! Here is a great one to practice your sighting in distance open water swimming. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Sighting for open water practice, Like heads up freestyle

200 Lift your head up after every 5-10 strokes to pretend you are in an open water event looking for the next buoy. 

15 Seconds Rest

= 400 yds

Main Set

4 x 400

Get out of the pool after each one and do two sets of 25 abs of your choice

The intention of this is to mimic an open water swim and the effort of getting out of the water immediately to run to the finish. Pace yourself throughout the entire set.  

The set is meant to be continuous.

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

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>

Today is another day to challenge yourself. I know you’ve been meaning to do more distance with your strokes. I’m gently here to remind you to give it a shot. Do the whole 100 or 200 a solid stroke and you’ll feel great later. Promise 🙂 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (75 Free + 25 Stoke)   – 15 seconds res, all Drill if you wish

=400 yds

Main Set

400 Pull / Free, 30 Seconds Rest

2 x 200 Stroke,keep a strong pace, 20 Seconds Rest

400 Paddles/ no pull buoy/ Free , 30 Seconds Rest

4 x 100 Build Up Stroke, 15 Seconds Rest

+1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>

Hope you all had a nice Easter Weekend. Now it is time to get back to it. Spring is here and your triathlons and open water swims are coming up quickly. Here is a practice to work on your back half of your distance swims. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 150  – 15 seconds rest

• • Kick / Drill / Kick by 50 = Odds
  •  Drill / Swim / Drill by 50 =  Evens

=600 yds

        <h2>Main Set</h2>       
    200 Pull -<a href="https://aswimlife.com/2018/07/31/swim-workout-legend/"> Negative Split</a>

2 x 100 Build up

300 Pull – Negative Split

2 x 150 Build Up

400 Pull – Negative Split

15 Seconds Rest

=1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>

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

Enjoy a small distance workout today!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 Seconds Rest

100 Kick

4 x 25 Build

100 Swim

=600 yds

Main Set

3 x 400 – 30 seconds rest

Swim them all with long and strong stocks. A speed you can maintain that is fast for the entire 400.

1 = pull

2 = paddles

3 = swim

Treading Water for 5 minutes at least or until your practice time is up. 

= 1200 yds + Treading Time

Warm Down

100 Easy 

Total = 2,700 Yards + Treading Time

Happy Monday Everyone! Just a reminder to contact me if you need any help with your stroke or any other swim advice. I’m here for you! Check out this page. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick /Drill /Kick /Swim by 25

50 Swim

4 x 25 Build up

Do everything above again…

10 seconds rest

=700 yds

Main Set

400 Pull

3 x 100 Build Up

300 Pull

4 x 50 Fast

200 Pull

Rest as needed

= 1400 yds

Warm Down

100 Easy

Total = 3,000 Yards

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

We had so much fun last week with our swim boot camp, we thought we could do another version today. Crunches are in the mix. It might be best to get out a couple of kick boards for your back on the pool deck before you start. Check out videos on YouTube for the proper crunch (not sit up) technique.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/4 x 50 Kick
4 x 100 Drill

O = Best Stoke

E = Worst Stroke

=600 yds

Main Set

400 Pull

3 x 100 Choice / Free by 25 and Fast / Easy by 12 1/2

200 Pull

4 x 25 Choice Fast (1 Breath if doing Free/Fly)

20 Seconds Rest

4 x 50 Fast Down with 25 Crunches at the 25 mark with a Dive back into the pool

100 Easy

4 x 50 Fast Down with 10 Pull Outs at the 25 mark

15 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Hope you had an excellent weekend. It is time to get back to work!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 100  – 15 seconds rest
  • Kick /Drill /Kick /Swim by 100

Main Set

2 x 200 – Pull

400 Fins

2 x 200 – Negative Split

4 x 100 – Kick with Fins

20 Seconds rest on 200s and 400s – 10 seconds rest at the 100s

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards