Happy Monday Everyone! Just a reminder to contact me if you need any help with your stroke or any other swim advice. I’m here for you! Check out this page. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick /Drill /Kick /Swim by 25

50 Swim

4 x 25 Build up

Do everything above again…

10 seconds rest

=700 yds

Main Set

400 Pull

3 x 100 Build Up

300 Pull

4 x 50 Fast

200 Pull

Rest as needed

= 1400 yds

Warm Down

100 Easy

Total = 3,000 Yards

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