Swim Workout #104 – IM – Fun with 100s

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>


Swim Workout #96 – Choice – Best & Worst…

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



Swim Workout #80 – IM – Fun

Have fun out there today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds, each one a different stroke. 10 seconds rest. Maybe try your worst stroke, best stroke, and then a round of freestyle.

100 Kick

2 x 50 Drill

100 Swim

=900 yds

Main Set

200 IM

200 Pull

2 x 100 Choice FAST

100 IM

100 Pull

2 x 50 Choice FAST

6 x 50 Kick, FAST flags

15 Seconds rest, with 45 seconds after choice fast sets

= 1200 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #63 – Choice – Best / Worst Build up to Fast

Friday choice day is here at last. Challenge yourself with full 100s of your best and worst strokes.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 (50 Kick + 100 Drill + 50 Swim)

Choice by round, 5 Seconds Rest with 15 Seconds between rounds

=600 yds

Main Set

4 x 100 Build up (Worst Stoke or IM) – 15 Seconds Rest

100 Fast (Worst Stoke)

100 Easy

300 Pull

4 x 100 Build Up (Best Stroke or IM) – 15 Seconds Rest

100 Fast (Best Stroke)

100 Free

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 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