Hope you had an excellent weekend! Enjoy some broken 500s.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 rounds

2 x 50 Kick

2 x 75 Breathing every 3/5/7 by 25

10 Seconds Rest

= 500 yds

Main Set

500 Fins

2 x 250 Pull

5 x 100 Fast / Easy by 25 with fins

30 seconds rest and 15 seconds rest after the 100s.

= 1500 yds

<h2>Warm Down</h2>


<p>100 Easy</p>


<h2>Total = 2,900 yds</h2>


Warm Up

     400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 ( 25 + 25

2 (50 +50)

2 (100 + 100)

15 seconds rest

(Kick + Drill )

=700 yds

        <h2>Main Set</h2>       
    <p>500 Build up

500 Negative Split

500 Strong Race Pace

30 Seconds Rest, Fins if you wish

=1500 yds

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

Hope you enjoyed the weekend! It’s time to rise and shine to get moving. We have a distance pyramid for the set today with a lot of FIN work. Have Fun!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 -15 Seconds Rest between all

• 2 x 100  Kick /Drill by 25
• 4 x 25 Build up on 1st Round, and FAST on 2nd Round

=600 yds

Main Set

500 – Paddles and Fins

400 – Pull with Buoy and Paddles

300 – Fins

200 – Kick with Board and Fins

100 – Kick without Fins

30 Seconds rest between all

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

It is Christmas Eve here today! Merry Christmas to you and your family. Thank you for following along and supporting A Swim Life this past year! Get out there and swim before all the pools close and the family events get started. We have some distance today to get your yards in faster. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds

• 2 x 75 Breathe 3/5/7 by 25
• 4 x 25 Build up each 25

15 seconds rest

=500 yd

Main Set

3 x 500 – 30 seconds rest

1 = Paddles with Fins

2 = Just Fins

3 = Pull 

8 x 25 F/E by 25 Kick with Fins – 10 seconds rest  – make the easy 25 your rest

= 1700 yds

Warm Down

100 Easy 

Total = 3,100 Yards

Hope you all had an excellent weekend! I’ve been doing these workouts now for a few months. What do you think? Let me know in the comments as you try these workouts out! Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

2 x 100 Build

15 Seconds Rest

=500 yds

Main Set

2 x 500 with Fins

4 x 100 Rotate fast 25

1 x 300 Pull, Negative Split

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards

It’s Friday again!! YAY! I’m all about getting the yards in today. 500s are on the workout. Go out there and swim long and strong and before you know it you’ll be off to enjoy your weekend with a solid workout behind you. This workout might have some distance freestyle mostly, but I did throw in some stroke for those that want to branch out!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50

D 1-4, 5-8

Each 4 should be the same stroke

= 400 yds

Main Set

3 x 500 – 30 seconds rest

1 = pull

2 = paddles (Use your legs this time)

3 = swim (If you want to add stroke, alternate stroke/free by 25)

8 x 25 VS – 10 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,100 Yards

Want to get some practice in for your next open water or distance swim? This is a great set to get ready for distance events. If you want to step it up further,, you can descend the 500 set to a race pace on the last 500.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

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

=400 yds

Main Set

• 3 x 500 – 30 seconds rest
  • 1 = pull
  • 2 = paddles
  • 3 = swim

• 8 x 25 F/E by 25 swim – 10 seconds rest  – make the easy 25 your rest

= 1800 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds