Swim Workout #52 – Freestyle – Plus a 25 Fast

Go get after it today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

100 Drill

2 x 75 Build

2 x 50 Swim

2 x 25 Build

10-15 Seconds Rest

=700 yds

Main Set

8 x 75 Pull Descend 1-4, 5-8

6 x (75 + 25 Fast) Fins

4 x (50 + 50 Fast) Swim

5 Seconds rest before the 25 Fast. 15 Seconds after.

= 1600 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #26 – IM – Mix

IM Day is here! Today we are mixing up your typical IM and adding in a few broken 75s to start and then the main set is full of different distances and strokes. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds of the set below, 15 Seconds Rest 50 Fly Drill + 25 Back50 Back Drill + 25 Breast50 Breast Drill + 25 Free75 Free

=600 yds

Main Set

100 IM Moderate

200 Stroke / Free by 25

8 x 25 iM Order / Free by 25

400 Stroke / Free by 25

100 IM Moderate

200  Stroke / Free by 25

4 x 50 Kick, IM order, Fast inside the flags

15 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #25 – Freestyle – Kicking

Happy Monday!! We’ve got lots of kicking on the line up today.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Kick

75 Kick + 25 Swim

50 Kick + 50 Swim

25 Kick + 75 Swim

100 Swim

15 Seconds Rest

=500 yds

Main Set

8 x 75 Build up with Fins

150 Moderate Freestyle / Pull

6 x 75 Kick with Fins

150 Moderate Freestyle / Pull

4 x 75 Fast = O and Easy = E

15 Seconds Rest

= 1650 yds

Warm Down

100 Easy

Total = 3,050 Yards



Swim Workout #20 – IM – 100s are in the Mix

I’m not a big fan of more than 6 x 100s. It is too boring. Today I’ve got 9 x 100s, but each one is different. I hope you enjoy it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = 50 Kick / 25 Swim

E = 25 Kick / 50 Drill

10 seconds rest, all your choice Stroke. Just make sure to keep the whole 75 one stroke.

=450 yds

Main Set

9 x 100

3 Rounds, 15 Seconds Rest – Really work the IM and Stroke 100s

1= IM

2 = Stoke

3 = Free

3 x 200 – Long and Strong, 30 Seconds Rest

1 = Fins Free

2 = Stroke/Free by 25

3 = Paddles Free

= 1500 yds

Warm Down

100 Easy

Total = 2,850 Yards



Swim Workout #15 – Choice – Try Your Worst Stroke

Do you need a little push to swim your worst stoke? I do! Good luck if your worst stoke is fly!! You can do it!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 50 – Worst Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest
  • 4 x 50 – Best Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest

=400 yds

Main Set

2  Rounds, 1st round is your worst stoke, 2nd round is your best stoke

200 Free

4 x 75 ( Stroke, Free, Stroke by 25 – 15 Seconds Rest

4 x 25 Super Fast – 15 Seconds Rest

12 X 25 Kick

Rotate Worst and Best Strokes

10 Seconds Rest

=1500 yds

Warm Down

100 Easy

Total = 2,800 Yards