Swim Workout #118 – Freestyle – Monday Mix Up

Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Descend 1-3, 4-6, 10 Seconds Rest

8 x 25 FAST  / Easy by 25. The Fast length should be from a start. – 15 Seconds Rest

=500 yds

 

        <h2>Main Set</h2>       
    <p>4 x 100 Bu<i style=" font-size: 14px; color: #7c7c7c; letter-spacing: 0px;">ild</i> up

200 Pull 

4 x 2- Turn 50s – FAST flags with great turns

2 x 150 Build

300 Pull 

4 x 50 Kick – FAST/Easy by 12 1/2

15 Seconds Rest

=1600 yds

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


Swim Workout #112 – Freestyle – Think About Your Breathing

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>


Swim Workout #83 – IM – 150s

Happy Wednesday! We have a fast IM set today. This one is great if you have an upcoming meet. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 4 x 150 (50 Kick, 50 Drill, 50 Swim) IM order, 15 Seconds Rest

=600 yds

Main Set

4 x 25 

4 x 50

4 x 75

All of the above, build up to fast within each distance. IM order or Free, 15 Seconds Rest

8 x 50 FAST turns and finishes, 15 Seconds Rest

16 x 25 Variable Sprint, IM order by rounds of 4, 10 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 #19 – Freestyle – Build Up!

The drill set isn’t much of a drill set, I just want to warn you ahead of time 🙂 I’m going to get you going a little faster today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 25
  • 4 x 50
  • 4 x 75
  • 4 x 100

Each of the 4 are a different style

#1 = kick

#2 = Drill

#3 = Build Up

#4 = Fast!!

15 Seconds Rest

=1000 yds

Main Set

200 Free

8 x 50

O=Fast

E=Easy

200 Free

8 x 25

O=Fast

E=Easy

15 Seconds Rest

= 1800 yd

Warm Down

100 Easy

Total = 2,900 Yards