Let’s practice our IM sprints today. On the main set the IM Odds are all FAST and I mean FAST. Take the standard rest but feel free to do these on a interval with a lot of rest so you can stay consistently fast with your times. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 75 IM no free Kick
100 IM swim
2 x 75 IM no free Dril

=400 yds

Main Set

All Sets Below follow this rule:

O = Free Moderate

E= IM order FAST

8 x 50

4 x 100

16 x 25 – Dive in the deep end

4 x 100

15 Seconds rest for all

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Swim Fast Today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 15 Seconds Rest

• 2 x 75 Swim, 5 seconds rest + 25 Kick
• 100 Choice Kick 

=600 yds

Main Set

400 Stoke / free by 25, IM order for the 25s is fun

6 x 75, Stroke, Free, Stroke by 25 

200 IM

4 x 25 Fast Stroke

16 x 25 Fast Starts with Dive practice at deep ends, Choice

Rest as needed for all the above

= 1550 yds

Warm Down

100 Easy 

Total = 3,050 Yards

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

Here we are! Friday fun day. It was strongly requested for us to do more of a boot camp style workout today, So here we have it. Any other requests out there?Send me your ideas in the comments or with the contact us page.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2  Rounds, 1 = Worst Stroke, 2= Best Stroke

4 x 50 Kick / Drill

4 x 25 Fast

=600 yds

Main Set

4 x 75 Build Up

300 Free

6 x 50 with 25 Crunches at the 25, build up into the wall and then once finished with crunches dive in and start out fast and get slower.

300 Free

6 x 50 with 5 pullouts at the 25 and Dive back into the pull. Be careful here and don’t go too fast between the pullouts and the dive. Same speed as the 50s above.

= 1500 yds

Warm Down

100 Easy

Total = 3,100 Yards

Here is a workout that gets you out of the pool for a little bit. The 50s with Diving at the 25 is really great for those who are practicing for their next masters swim meet or sprint triathlon.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Kick / Drill / Swim

1-3 = One of each stroke

4-6 = Free

10 Seconds Rest

=450 yds

Main Set

400 Pull

8 x 50 (get out and dive in the pool at the 25) Going down build and coming back start out fast and get slower **

2 x 200 Pull

4 x 50 with 10 Pull Outs at the 25

200 Pull

15-20 Seconds

= 1600 yds

** Dive at your Own Risk** If diving in is not appropriate, replace with 10 pullouts or simply keep swimming. If you do dive, make sure water is deep enough and you use safe practices.

Warm Down

100 Easy

Total = 2,950 Yards