Monday Morning! Let’s do it!! Today lets get rid of the bad habit of breathing in and out of the wall. It is a no no to breathe on the last stroke into or out of the wall. You get a lot of speed from your walls, so it is best not to slow it down by breathing. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 Rounds

75 Breathing (3/5/7 by 25)

10 Seconds Rest

25 No Breathing (1 if you must… :))

10 Seconds Rest

= 600 yds

Main Set

3 x 400

1 = Pull

2 = Paddles and kicking

3  = Swim

20-30 Seconds Rest

Try to watch your breathing in and out of the flip turns. Maintain 3 strokes in and 3 strokes from the wall. Keep a fast pace into and out of the wall. 

12 x 25 Breathing changes on each one

1 = Only breathe 3 times

2 = Only breathe 2 times

3 = Only breathe 1 time

1 = Don’t Breathe

10 seconds rest

= 1500 yds

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

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>


Try out this set, It is a good one for our distance swimmers out there. Breathing at a constant rate in a distance event is key. Every 3 stokes seems to be the magic number for most. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

75 Breathing 3/5/7 by 25

50 Breathing only 4 or less times during the whole 50

25 Breathing only 1 time per 50

15 Seconds Rest

= 450 yds

Main Set

2 x 800

Pace your self, split this into 4 200s and build it up

30 seconds rest

= 1600 yds

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

Happy Monday! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75 Breathing 3/5/7, 10 Seconds Rest

8 x 25 Descend 1-4, 5-8 Breathing only 1-2 times per 25

=500 yds

        <h2>Main Set</h2>       
    <p> 

500 With Fins & Paddles

2 x 250 Build up with Fins

5 x 100 Breathing 3/5/3/7 by 25

10 – 20 Seconds rest

= 1500 yds

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

Good Morning! This practice is great for practicing your long strokes. Remember you’ll use less energy and go for much longer distances if you slow your stroke down and stretch it out. You’ll get much faster results for less effort. If your the type that powers through your events with super fast short strokes, this practice is for you. Time to quit. Work on the drill set and then apply all that you learned in the 200s. See how much better you will feel. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 – Count your strokes for each 25, try to lessen your strokes by 1 or 2 each 50. Keep your strokes as long as possible while still maintaining a good speed. Start your count over on the 4th 50 and reduce strokes again to the 6th 50. 15 Seconds Rest

8 x 25 – Drop a breath for 25s 1-4, and then start again on 25s 5-8. 15 Seconds Rest

=500 yds

Main Set

2 x 200 with Fins, long and strong strokes

4 x 100 with Fins, long and strong strokes

2 x 200 Choice Pull, long and strong strokes

4 x 100 Kick with Fins

15 seconds rest, 1 minute rest between sets. 

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Get ready for a little broken 300 set and a surprise time trial at the end of this one!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

Breathe every 3 on the 1st 25, every 5 on the 2nd 25, every 7 on the 3rd, and every 9th on the 4th. X 3

=300 yds

Main Set

Broken 300s

4 x 75 – IM no Free

300 Pull

3 x 100 Choice FAST / Moderate free by 25

6 x 50 FAST Turns 

From a start. 2 x 50 FAST race pace, perfect strokes, great turns, and show finish! Ask a teammate to watch your time and start you. 

= 1300 yds

Warm Down

100 Easy 

Total = 2,500 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

Today’s set helps us focus on our sprinting! Go as fast as you can on the all out portions and take plenty of rest! Watch the clock on the fast portions and see if you can maintain your times!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 (25 Kick + 50 Drill + 25 Swim) 

10 Seconds Rest after each 100

=400 yds

Main Set

• 4 x 150 Pull ( 15 Seconds Rest)
• 4 x 100 Breathe every 3/5/3/7 strokes per 25 (10 Seconds Rest)
• 4 x 75 Build to FAST (15 Seconds Rest
• 4 x 50 FAST( 45- 60 Seconds Rest)
• 8 x 25 Fast / Easy by 25 ( After the fast 25 go right into the easy 25 with 10 Seconds rest after 2)

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards