OK, I know you can do 3,400 yds. But can you do it in under an hour?? Typically, these workouts take most masters swimmers an hour. Can you do it? 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

3 Rounds, Odd rounds with fins

2 x 100 Breathing 3/5/3/7 per 25

4 x 50 Build up

200 Pull

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,400 yds</h2>

Warm Up

     400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 ( 25 + 25

2 (50 +50)

2 (100 + 100)

15 seconds rest

(Kick + Drill )

=700 yds

        <h2>Main Set</h2>       
    <p>500 Build up

500 Negative Split

500 Strong Race Pace

30 Seconds Rest, Fins if you wish

=1500 yds

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

Good Morning! It is New Year’s Eve here. Here is a distance workout to help ring in the New Year!! What is your swimming goal for this next year? Share in the comments section. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 Seconds Rest, Freestyle

• 25 Kick
• 50 Drill
• 75 Swim

=300 yds

Main Set

800 Pull, Breathe 3 / 5 by 25

6 x 100 Descend 1-3, 4-6   

15 Seconds Rest

400 with Paddles

4 x 50 Fast / Easy by 50, Go right into easy after a fast 50

= 2000 yds

Warm Down

100 Easy 

Total = 3,200 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

Hope you all had an excellent weekend! I’ve been doing these workouts now for a few months. What do you think? Let me know in the comments as you try these workouts out! Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

2 x 100 Build

15 Seconds Rest

=500 yds

Main Set

2 x 500 with Fins

4 x 100 Rotate fast 25

1 x 300 Pull, Negative Split

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards

Here is your Labor Day practice. You might have the day off from work, but don’t take a day off of swimming. You’ll regret it later! Get out there and swim early and then enjoy some time with family and friends!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25, 50, 75, 100 Kick
100, 75, 50, 25 swim

– 10 seconds rest

=500 yds

Main Set

3 x 300 – pull – 15 seconds rest

3 x 200 – negative split – 15 seconds rest

2 x 100 – breathe ever 3/5 strokes by 25 – 15 seconds rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 4 x 75 Choice – 10 seconds rest
  • Kick/Drill/Swim
• 8 x 25 D 1-4, 5-8 Choice ( keep 4 25s the same stroke) – 10 seconds rest

=300 yds

Main Set

• • 1 x 1650 for time
    • Think of this in sets of 400s ( 1 = moderate, 2 = a little faster, 3 = turn up the power, 4 – hang on and finish strong)
    • No gear

= 1650 yds

Warm Down

100 Warm down

Total Yards = 3,050 yds

Want to get some practice in for your next open water or distance swim? This is a great set to get ready for distance events. If you want to step it up further,, you can descend the 500 set to a race pace on the last 500.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 4 x 100  – 15 seconds rest
  • Kick /Drill /Kick /Swim by 25

=400 yds

Main Set

• 3 x 500 – 30 seconds rest
  • 1 = pull
  • 2 = paddles
  • 3 = swim

• 8 x 25 F/E by 25 swim – 10 seconds rest  – make the easy 25 your rest

= 1800 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds