Fun with 50s!! I’m a sprinter, so I always enjoy a good super fast 50 with an immediate easy 50 swim. Try to go as fast as you can while swimming smart on these 50s! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = Kick

E = Drill / Build / Fast

All Choice

= 450 yds

Main Set

16 x 50 Fast / Easy by 50

On the fast ones, dive in and catch your time. After the fast one go right into the easy one. A good time frame for these is to dive into the fast one after every 2 minutes. 

200 Moderate 

8 x 50 Kick Fast/Easy by 50

Similar to above, but without diving in. 15 Seconds rest after the easy 50.

200 Moderate

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50  – Descend 1-3, 4-6

4 x 50  – Kick Fast / Easy by 25

15 seconds rest

=500 yds

        <h2>Main Set</h2>       
    <p>3 x 200 Pull, <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Descend</a> 1-3, 4-6

3 x 100 Build up

6 x 50 Fast / Easy by 50

6 x 25  – Descend 1-3, 4-6, 3 & 6 are super FAST

300 Kick with FAST flags

15 Seconds Rest

1650 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,950 Yards<br></h2>

Good Morning! Get out there early and start the day off right. This one will keep you moving! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100  – 15 seconds rest

• Kick / Drill / Kick / Swim by 25 IM order

= 400 yds

Main Set

4 x 125 IM order – Rotate a 50 of each stroke

8 x 25 Choice Variable Sprint

4 x 75 IM No Free

8 x 25 Choice VS Kick

4 x 50 Kick IM order

3 x 100 IM Pace

15 – 20 Seconds Rest

=1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,000 Yards</h2>

It is time to put you endurance and technique to the test. Today we have a a lot of sprinting and time trial opportunities. If you weren’t tired enough, I’ve thrown in some dry land ab work. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Kick /Drill /Kick /Swim  x 2 , Choice by 25, 10 Seconds Rest

4 x 100 Long strokes, count your stroke and maintain your lowest reasonable stroke count for each 25, 15 Seconds Rest

=600 yds

        <h2>Main Set</h2>       
    <p>4 x 50 Descend 1-4, 10 Seconds Rest, last one is race pace!

100 Choice FAST, Time Trial, from a start if possible

50  Easy

4 x 25 Choice FAST down, 25 Abs of your choice ( crunches,, leg lifts, wall sits, etc ) 10 Seconds rest 

Do all of the above 2-3 times. 

= 1350 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,850 Yards</h2>

Good Morning!! Pick a stroke today that needs improvement in your 200 stroke event. The 4 x 50 sets allow you to set a strong 200 pace, while resting between. Watch the clock and be as consistent as possible within each set. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, Drill/Swim by 25  – 15 seconds rest

8 x 25 IM order Kick

=600 yds

        <h2>Main Set</h2>       
    <p>200 IM Swim

4 x 50 Your Choice of 1 stroke

100 Easy

200 Free

4 x 50 Kick, Your choice of 1 stroke

100 Easy

200 IM Swim

4 x 50 Your Choice of 1 stroke

15 Seconds Rest

= 1400 yds

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

How are you doing with your swim goals? Are these workouts too easy or too tough? Can I help make any suggestions to help you reach your goals? Let me know at sarah@aswimlife.com. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, IM Order
( 75 Stroke (Kick, Drill, Swim), 5 Seconds rest, 25 FAST Stroke, 15 Seconds Rest)

=400 yds

Main Set

4 x 100 IM, 15 Seconds Rest

2 x 50 Stroke, 10 Seconds Rest

2 x 50 Free, 10 Seconds Rest

2 x 100 IM Kick, 15 Seconds Rest

2 x 50 Stroke Kick, 10 Seconds Rest

2 x 50 Free, 10 Seconds Rest

4 x 100 Stroke/Free by 25, 15 Seconds Rest

4 x 50 Choice FAST – Take enough rest so that you can go all out!! 

= 1600 yds

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

Friday is here at last!! Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 1 is Best Stroke, 2 is Worst Stroke, 10 Seconds Rest

• 2 x 75 – Kick /Drill /Build by 25
• 2 x 50 Build

=500 yds

Main Set

4 x 100 – Best stroke / Free by 25

6 x 50 –  10 pullouts at 25, all free

3 x 100 – Worst Stoke / Free by 25

4 x 50 – 25 abs of your choice at each 25

2 x 100 – Choice / Free by 25

2 x 50 FAST Choice

– 15 Seconds Rest 

= 1500 yds

Warm Down

100 Easy 

Total = 2,900 Yards

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

Let’s practice our IM sprints today. On the main set the IM Odds are all FAST and I mean FAST. Take the standard rest but feel free to do these on a interval with a lot of rest so you can stay consistently fast with your times. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 75 IM no free Kick
100 IM swim
2 x 75 IM no free Dril

=400 yds

Main Set

All Sets Below follow this rule:

O = Free Moderate

E= IM order FAST

8 x 50

4 x 100

16 x 25 – Dive in the deep end

4 x 100

15 Seconds rest for all

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Good Morning! Enjoy this set as it has a double round set.Change up your stokes with something you don’t normally do on the 50s. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 100  – 15 seconds rest
  • Kick /Drill /Kick /Swim by 25 – IM order

=400 yds

Main Set

2 rounds , 15 seconds rest

• 2 x 100 IM
• 2 x 100 free
• 2 x 50 Stroke Build Up
• 4 x 50 Stroke Fast /Easy by 12 1/2 

Round One – try your worst stroke, Round two – try your 2nd best stroke.

12 x 25 Kick – Fast Flags or Fast Middle of the pool, 10 Seconds rest

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards