Swim Workout #162 – Freestyle – Broken Mile

Good Morning out there! It has been a while since we’ve done an distance swim. Today we welcome distance swimming back with a broken mile for time. See if you can get close to your best mile for time in a meet or open water swim! You can do it! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

        <h2>Drill Set</h2>      
    <ul type="disc"><li>4 x 75 Choice – 10 seconds rest<ul><li>Kick/<a href="https://aswimlife.com/2018/08/20/swim-workout-10-freestyle-1-mile-for-time/_wp_link_placeholder">Drill</a>/Swim</li></ul></li><li>8 x 25 D 1-4, 5-8 Choice ( keep 4 25s the same stroke) – 10 seconds rest</li></ul><p>=300 yds</p>        
        <h2>Main Set</h2>       
    <ul><li style="list-style-type: none;"><ul type="disc"><li>1 x 1650 for time broken<ul type="disc"><li>No gear</li><li>Break up in 4 sets of 400s. </li><li>But first start with a 50 Fast from a start</li><li>Time each 400 </li><li>Break for 1 minute between each</li><li>At the end add up your times and see how close you get to your best time in a meet. </li></ul></li></ul></li></ul><p>= 1650 yds</p>      
        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</h2>


Swim Workout #142 – Freestyle – Broken 500s

Break up your 500s today with this fun mid-distance set. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

300 (50 Free / 50 Choice Drill x 3)

4 x 50 Descend 1-4 Free

100 Count your strokes and check that you aren’t taking too many. Lower each 25 by 1 stroke

15 seconds rest

= 700 yds

Main Set

3 x 500 ( broken) – (feel free to also just swim these straight through if you want to practice longer distances) 

#1 = 5 x 100 – Descend 1-5

#2 = 2 x 250 – Negative Split each 250

#3 = 100, 150, 250 – all faster speeds as you go while hanging on for a long period of time. 

15 seconds rest

= 1500 yds

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


Swim Workout #88 – Freestyle – 5 Seconds Plus

Good Morning!! Enjoy your Monday swim. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Kick
25 Drill + 75 Swim
50 Drill + 50 Swim
75 Drill + 25 Swim
100 Swim

Take 5 Seconds rest within 100s and 15 after each 100.

=500 yds

Main Set

4 Rounds -(150 Moderate + 50 FAST), 5 seconds rest after the 150, 30 Seconds rest after the 200

8 x 25 FAST with 10 pullouts at the 25 mark, rest as needed.

4 Rounds – (75 Moderate  + 25 FAST). 5 seconds rest after the 100, 30 Seconds rest after the 200

8 x 25 Kick, Fast Flags – 10 seconds rest

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #84 – Choice – Broken 300s

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