Swim Workout #57 – Choice – Distance Shifts

Good Morning! Today’s set is pretty exciting with distance splits. It will keep you moving with different distances and speed. Try out the diving at the end if you need a little practice for an upcoming swim meet. I’m not sure about you, but when I was a kid diving from the block at practice was such a treat! But please use caution on your dives! Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

    2 Rounds
    • (Kick + 5 Seconds Rest + Drill)
    25 + 75
    50 + 50
    75 + 25
    10 Seconds Rest

=600 yds

Main Set

2 x 400 Pull – 20 seconds rest

6 x 50 Fast / Easy by 25 with 10 Pullouts at 25 – 15 seconds rest

2 x 200 Paddles – 20 seconds rest

4 x 25 All Out – Dive in at 25 ( if deep enough) – Rest as needed

= 1600 yds

Warm Down

100 Easy

Total = 3,100 Yards



Swim Workout #39 – Choice – Crunch Time

We had so much fun last week with our swim boot camp, we thought we could do another version today. Crunches are in the mix. It might be best to get out a couple of kick boards for your back on the pool deck before you start. Check out videos on YouTube for the proper crunch (not sit up) technique.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/4 x 50 Kick
4 x 100 Drill

O = Best Stoke

E = Worst Stroke

=600 yds

Main Set

400 Pull

3 x 100 Choice / Free by 25 and Fast / Easy by 12 1/2

200 Pull

4 x 25 Choice Fast (1 Breath if doing Free/Fly)

20 Seconds Rest

4 x 50 Fast Down with 25 Crunches at the 25 mark with a Dive back into the pool

100 Easy

4 x 50 Fast Down with 10 Pull Outs at the 25 mark

15 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #27 – Choice – Double the Fun

Let’s get to it today! No Drill sets…Swim fast!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Set #1

The first one is Stroke and the second one is free. Feel free to do IM order on the Stroke or IM without the free on the 75s or 150s. 15 seconds rest on all the sets and then up to 30 seconds rest between the distances if needed.

2 x 50 Drill

2 x 75 Swim

2 x 100 Kick

2 x 125 Swim

2 x 150 Kick

2 x 175 Build

2 x 200 Fast / Easy by 25

= 1650 yds

Set #2

8 x 50 Build

O = Best Stroke

E – Worst Stroke

= 400 yds

Warm Down

100 Easy

Total = 2,950 Yards



Swim Workout #21 – Choice – 300s are Fun Too!

Friday is here at last! 300s today with a mix 50s, 75s, and 150s. Swim fast so you can enjoy the weekend!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 12 x 25 Choice (4 Kick /4 Drill /4 Swim)

=300 yds

Main Set

300 Swim

4 x 75 Free – 30 seconds rest

O = Fast / Easy / Fast

E = Easy / Fast / Easy

300 Swim

2 x 150 Breath 3/5/7 by 50

300 Swim

6 x 50 D1-3, 4-6 all Kick

All 15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #18 – Choice – 4/2/1 Ladder Mix

Happy Friday Everyone!!
Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 2 x 50 Kick Choice
  • 2 x 75 Kick, drill, swim choice
  • 2 x 100 IM (1/2 kick, 1/2 swim each 25)

10 Seconds Rest between each

=450 yds

Main Set
  • 400 Free Pull
    • 4 x 100 IM
  • 200 Free Pull
    • 8 x 50 IM order – Fast Turns
  • 100 Choice Fast ( Check your time)

15 Seconds Rest Between Each

  • 8 x 25
    • O=Heads up freestyle
    • E=Breath 2 x or less

10 Seconds Rest Between Each

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,150 yds



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



Swim Workout #12 – Choice – Let’s try a little of all the strokes!

This set is great to get for practicing all of our strokes. Enjoy the ride!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

100 IM Kick – 15 seconds rest

2 x 50 Free – 10 seconds rest

100 IM Drill – 10 seconds rest

4 x 25 Free Build – 10 seconds rest

100 IM Swim

=500 yds

Main Set

This set is done 4 times , each one is a different stroke (IM order without free is a good suggestion)

4 x 50 Stroke – 15 seconds rest

  • #1 = swim
  • #2 = Kick
  • #3 = Swim
  • #4 = Drill

100 Stoke – 30 seconds rest

100 IM

50 easy

= 1650 yds

Warm Down

100 Warm down

Total Yards = 3,050 yds



Swim Workout #9 – Choice –

There is a surprise at the end of this one! Make sure you have access to the deep end of the pool.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 12 x 25 IM – 10 seconds rest
    • 1-4 = Kick
    • 5-8 = Drill
    • 9-12 = swim

=300 yds

Main Set
  • 2 x 300 Pull – 20 seconds rest
  • 6 x 50 Choice  – 10 seconds rest
    • O= E/F
    • E = F/E
  • 2 x 150 Paddles  – 20 seconds rest
  • 8 x 25 VS     – 10 seconds rest
  • 2 x 75 Kick  – 15 seconds rest

5 Minutes of Treading Water in the deep end

= 1550 yds

Warm Down

100 Warm down

Total Yards = 2,750 yds + Treading Water