Swim Workout #91 – Freestyle – Drop It

Swim fast today! Focus on dropping a stroke from your 25 yd freestyle for a more efficient speed. 

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

6 x 75 Fins – Drop 1 stroke per 25 within each 75 – 15 Seconds Rest

8 x 25 Variable Sprint – 10 Seconds Rest

300 Fins – Long and Strong – maintain your stroke count from your 2nd to last 25 of the 75s above. 

6 x 50 Fins – Odds = FAST, Evens = Easy. After the FAST 50 go right into the easy 50. 5-10 Rest after the easy 50. 

8 x 25 Kick with Fins – 10 seconds rest  – 12 1/2 FAST, 12 1/2 easy

= 1550 yds

Warm Down

100 Easy 

Total = 2,950 Yards



Swim Workout #61 – Freestyle – 200 Pace

Work hard on those 200 pace swims!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 
4 x 50  Kick
4 x 50 Drill

4 x 50  Swim

10-15 Seconds Rest

=600 yds

Main Set

 
200 Free Negative Split

200 Free Race Pace

50 easy

4 x 50  – 200 Race Pace

Do everything above again… Try to go faster!

15 Seconds Rest

8 x 25  FAST /EASY by 25 – 10 Seconds Rest

= 1500 yds

 
 

 

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #59 – IM – Mix

Give it your all today!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Stroke Variable Sprint – Choose 2 strokes

100 Drill – IM

4 x 50 IM Build Up

10 Seconds Rest

=500 yds

Main Set

4 (100 IM + 50 Stroke)

8 x 50 IM order (Kick / Drill / Build / Fast by 12 1/2 yds

4 (75 Stoke + 25 Free)

8 x 25 IM Kick Fast / Easy by 25

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #31 – Freestyle – 50s Fast / Easy

I think it is time to get in some sprinting. My specialty was sprinting in college and 50’s alternating fast and easy are my favorite! They really help you practice feeling various speeds. Swimming isn’t fun if you just stay at one steady pace. Get out there and go!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Variable Sprint all Freestyle

10 Seconds Rest

4 x 100 Kick  /Drill / Kick / Swim by 25

15 Seconds Rest

=600 yds

Main Set

12 x 50 Fins, O = Fast, E = Easy

3 x 100 Build Up

8 x 50 Kick, Fins O = Fast, E = Easy

2 x 100 Fast for time / Easy by 100

4 x 50 No Fins, O = Fast, E = Easy

15 seconds rest between each (go right into the easy portions after going fast)

= 1700 yds

Warm Down

100 Easy

Total = 3,200 Yards