Swim Workout #114 – Choice – Time Trial Day

It is time to put you endurance and technique to the test. Today we have a a lot of sprinting and time trial opportunities. If you weren’t tired enough, I’ve thrown in some dry land ab work. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Kick /Drill /Kick /Swim  x 2 , Choice by 25, 10 Seconds Rest

4 x 100 Long strokes, count your stroke and maintain your lowest reasonable stroke count for each 25, 15 Seconds Rest

=600 yds

        <h2>Main Set</h2>       
    <p>4 x 50 Descend 1-4, 10 Seconds Rest, last one is race pace!

100 Choice FAST, Time Trial, from a start if possible

50  Easy

4 x 25 Choice FAST down, 25 Abs of your choice ( crunches,, leg lifts, wall sits, etc ) 10 Seconds rest 

Do all of the above 2-3 times. 

= 1350 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,850 Yards</h2>


Swim Workout #78 – Choice – Time Check

It has been a whille since we went race pace in practice. Today is the day! Let’s think about everything we’ve been practicing and use it to our advantage. Take note of your times so you can compare in a few months to see your progress.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Choice Swim

O= Build Up

E=Great Start and Finish 

=300 yds

Main Set

4 x 200  Pull – 30 seconds rest

4 x 50 Fast from a start, great turns and finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 25 Fast from a start (in deep end)and great finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 100  Pull – 15 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,700 Yards



Swim Workout #77 – IM – Move It

Rise and Shine, get your practice in today!! You won’t regret it. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 Rounds  – 15 seconds rest
    • 25 Kick / 50 Drill / 75 Kick, Drill, Swim by 25

=600 yds

Main Set

4 Rounds – 15 Seconds Rest, unless noted otherwise

100 IM

4 x 25 Choice Fast Kick

2 x 50 Choice Swim Super Fast – watch your time, take 45 seconds rest

50 Free Easy

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #74 – IM – Fast Strokes

Today we will have some fun with your strokes. The main set has a series of 50s, each set gets less and less. Choose your strokes to best fit the amount of 50s. It might be best to start with your best stroke and then go to your next best stroke and so on. Enjoy!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75 Kick/Drill/Swim by 25 IM order

4 x 25 Build up each 25 IM order

10-15 seconds rest

=400 yds

Main Set

200 IM

4 x 50 Choice Stroke ( first 3 are moderate, last one is fast)

100 Moderate Free

200 IM

3 x 50 Choice Stroke ( first 2 are moderate, last one is fast)

100 Moderate Free

 

200 IM

2 x 50 Choice Stroke ( first 1 is moderate, last one is fast)

100 Moderate Free

 

200 IM

1 x 50 Choice Stroke Fast

100 Moderate Free

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #66 – Choice – Dive In and Go!

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



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 #43 – Freestyle – Variable Speeds

Have a little fun today with varying your speeds. It is good to practice quick changes in speed so that you are ready to move in your next race ( swim meet or triathlon). It certainly comes in handy when you need to pass the person beside you.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 15 Kick

4 x 50 Drill

4 x 75 Kick / Drill / Swim

4 x 100 Breathe 3/5/3/7 by 25

=1000 yds

Main Set

4 Rounds. Rest 5 seconds between the 25/50/75. Rest 15 seconds after the 25/50/75.

(25 Moderate + 25 Fast

25 Moderate + 50 Fast

25 Moderate + 75 Fast)

16 x 25 Fast / Easy by 25

10 seconds rest

= 1300 yds

Warm Down

100 Easy

Total = 3,200 Yards



Swim Workout #5 – IM – Mixing of 200s

Today, we are going to get after our strokes!! We’ll mix it up by adding in kicking and drill, but we will be continuously swimming.  Ready?

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 6 x 50 IM order x 2 (without free) Drill – 10 seconds rest
  • 2 x 100 IM Kick – 15 seconds rest

=500 yds

Main Set
  • 200 IM Drill
    • 4 x 50 Fast
      • O=Fly
      • E=Free
  • 200 IM Swim Moderate
    • 4 x 50 Fast
      • O=Back
      • E=Free
  • 200 IM kick Moderate
    • 4 x 50 Fast
      • O=Breast
      • E=Free
  • 200 IM Swim Moderate
    • 4 x 50 Fast
      • O=Free
      • E=Free

15 seconds rest after the 200,

20 seconds rest on the 50s,

30 – 60 seconds rest between sets.

 

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds



Swim Workout #2 – IM

 

Warm Up

400 Swim / 200 Kick / 200 Pull

=800 yards

Drill Set

12 x 25 VS free – 10 seconds rest

=300 yards

Main Set

300 swim (30 sec rest)
200 IM drill (30 sec rest)
4 x 50 Descend 1-4 (10 sec rest)
400 Drill / kick by 25 free (30 sec rest)
200 Distance per stroke (30 sec rest)
8 x 50 Fast (30 sec rest)

=1500 yards

Warm Down

100 Warm down

Total Yards = 2,900 yards



Swim Workout #1 – Free – Improve your speed

Let’s work on speed today! The main set focuses on maintaining a speed for 3 x 100s and gradually increasing your effort as you progress. The last set of three should be the toughest of all! Think of the last three as your last 100 in your 200 free. We do these to help work on the back half of our mid-distance events!

 

Warm Up

400 Swim / 200 Kick / 200 Pull
=800 yds

Drill Set

3 x

  • 100 swim
  • 50 kick
  • 100 IM drill
  • 50 Kick
  • 100 breath every 3/5/3/7 by 25

Rest 10 seconds between each

= 1,200

Main Set

3 x 100 Free ( 10 seconds rest) Good Pace

3 x 100 Free (15 seconds rest) Faster

3 x 100 Free (20 seconds rest) Faster

=900

Warm Down

100 Warm down

Total Yards = 3,000 yds