Friday at last! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

25 Stroke Drill + 50 Kick Choice + 25 Free Drill

Swim without rest, 15 after each round

= 400 yds

Main Set

4 x 75 Free, Build up to super FAST

200 Pull moderate pace

4 x 75 Stroke, Build up to Super FAST

2 x 100 with paddles

4 x 75 Choice Kick, FAST in center of the pool

200 Choice kick, fast in flags

15 seconds rest after 75 and 1 minute after the 200

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

Good Morning!! Enjoy the Workout. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 

#1 Kick

#2 Drill

#3 Build up

X 4 IM order

2 x 100 IM Focusing on good turns

10 Seconds Rest

= 500 yds

Main Set

4 x 75 IM order

4 x 25 IM order Swim – Fast out of the wall

200 IM 

1 min rest

4 x 75 IM order Kick

4 x 25 Kick FAST IM order

200 IM

1 min Rest

4 x 75 Free Swim

4 x 25 FAST Finishes

200 IM

15 Seconds Rest, Unless Noted Otherwise

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,200 yds</h2>

Take a challenge today.,,, 200 IMs with a consistent strong speed. You can do it! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 75  

IM no free = Odds

Kick / Drill / Swim Stroke = Evens

15 Seconds Rest

= 600 yds

Main Set

8 x 200 IM

Push it!!

45 seconds rest

= 1600 yds

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

I love kicking with Fins. Here is a great workout to help improve your leg strength! Enjoy it. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

(25 Kick + 50 Drill = Odds)

(50 Drill + 25 Kick = Evens)

10 Seconds Rest

= 450 yds

Main Set

4 x 100 Descend 1-4

200 Paddles

6 x 50 Build

4 x 25 FAST

 All the above with Fins! 10 – 15 Seconds Rest

All the below are Kick. Feel free to keep the fins on or off. Let your feet decide. 10-15 Seconds rest

2 x 100 without a board

200 Build

4 x 50 Fast/easy by 50 

4 x 25 FAST!!

= 1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</h2>

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>

Today you can have a mix of both worlds,.Distance and IM! Challenge yourself by making the 75s a whole stroke, maybe IM order. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 IM 

O = Kick

E = Drill

15 Seconds Rest

= 400 yds

Main Set

2 x 300 IM, Free

2 x 75 Choice

2 x 200 IM, Free

2 x 75 Choice

2 x 100 IM, Free

2 x 75 Choice

15 seconds rest

= 1650 yds

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

Good Morning! My team has some open water distance events coming up so you’ll be seeing some longer mid distance sets in the mix for a few weeks. Keep your 100, 200, & 300s long and strong by using long stretched, but powerful strokes. Remember to reach ahead so much so that your body rotates along its vertical axis, allowing you to be on your side with each pull. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Freestyle

O = Kick

E = Drill

10 Seconds Rest

= 450  yds

Main Set

1 x 100 Pull, Long and strong

4 x 25 Descend  1-4

2 x 200 Pull, Long and strong

8 x 25 – Variable sprint

3 x 300 Pull, Long and strong

15 seconds rest at 100, 200, 300 and 10 seconds at the 25s

= 1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</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>

Swim fast today! Focus on dropping a stroke from your 25 yd freestyle for a more efficient speed. 

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

6 x 75 Fins – Drop 1 stroke per 25 within each 75 – 15 Seconds Rest

8 x 25 Variable Sprint – 10 Seconds Rest

300 Fins – Long and Strong – maintain your stroke count from your 2nd to last 25 of the 75s above. 

6 x 50 Fins – Odds = FAST, Evens = Easy. After the FAST 50 go right into the easy 50. 5-10 Rest after the easy 50. 

8 x 25 Kick with Fins – 10 seconds rest  – 12 1/2 FAST, 12 1/2 easy

= 1550 yds

Warm Down

100 Easy 

Total = 2,950 Yards

Get out there this morning and show off to those New Year’s Resolution new swimmers. Watch out the gym might be busy!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/ 6 x 75 Kick / Drill / Swim

O = Free

E = Stroke

10 Seconds Rest

=400 yds

Main Set

4 x ( 150 Free build + 50 stoke fast), 15 seconds rest between each round

4 x ( 75 Free build + 25 stoke fast) all Kick, 15 seconds rest between each round

8 x 50 – 2 turn 50s – start in the middle of the pool and focus on great flips & stroke turns. Fast pace in and out of the walls. 10 Seconds rest

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards