400 Swim / 200 Kick / 200 <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Pull</a>
= 800 yds
4 x 25 Build up
4 x 50 Kick
4 x 75 Kick, Build, Fast
10 Seconds Rest
= 600 yds
500 With Fins
4 x 100 FAST / Easy by 25
300 With Fins
4 x 50 FAST / Easy by 12 1/2
100 FAST with Fins
15 Seconds Rest
= 1500 yds
<h2>Warm Down</h2>
<p>100 Easy</p>
<h2>Total = 3,000 yds</h2>
I love kicking with Fins. Here is a great workout to help improve your leg strength! Enjoy it.
800 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 75
(25 Kick + 50 Drill = Odds)
(50 Drill + 25 Kick = Evens)
10 Seconds Rest
= 450 yds
4 x 100 Descend 1-4
200 Paddles
6 x 50 Build
4 x 25 FAST
All the above with Fins! 10 – 15 Seconds Rest
All the below are Kick. Feel free to keep the fins on or off. Let your feet decide. 10-15 Seconds rest
2 x 100 without a board
200 Build
4 x 50 Fast/easy by 50
4 x 25 FAST!!
= 1700 yds
<h2>Warm Down</h2>
<p>100 Easy</p>
<h2>Total = 3,050 yds</h2>
Here is your Memorial Day Workout!
800 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 100
1-3 = Drill
4-6 = Kick
10 Seconds Rest
=600 yds
3 x 400 Fins
#1 = Build
#2 = Paddles
#3 = Race Pace
4 x 100 Kick with Fins, Fast/ Easy by 25
15 seconds rest
= 1600 yds
<h2>Warm Down</h2>
<p>100 Easy</p>
<h2>Total = 3,100 yds</h2>
Happy Monday!
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 75 Breathing 3/5/7, 10 Seconds Rest
8 x 25 Descend 1-4, 5-8 Breathing only 1-2 times per 25
=500 yds
<h2>Main Set</h2>
<p>
500 With Fins & Paddles
2 x 250 Build up with Fins
5 x 100 Breathing 3/5/3/7 by 25
10 – 20 Seconds rest
= 1500 yds
<h2>Warm Down</h2>
<p>100 Easy </p>
<h2>Total = 2,900 Yards</h2>
Hope you enjoyed the weekend! It’s time to rise and shine to get moving. We have a distance pyramid for the set today with a lot of FIN work. Have Fun!
400 Swim / 200 Kick / 200 Pull
= 800 yds
2 Rounds, 10 -15 Seconds Rest between all
=600 yds
500 – Paddles and Fins
400 – Pull with Buoy and Paddles
300 – Fins
200 – Kick with Board and Fins
100 – Kick without Fins
30 Seconds rest between all
= 1500 yds
100 Easy
Swim fast today! Focus on dropping a stroke from your 25 yd freestyle for a more efficient speed.
400 Swim / 200 Kick / 200 Pull
= 800 yds
=400 yds
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
100 Easy
Good Morning! This practice is great for practicing your long strokes. Remember you’ll use less energy and go for much longer distances if you slow your stroke down and stretch it out. You’ll get much faster results for less effort. If your the type that powers through your events with super fast short strokes, this practice is for you. Time to quit. Work on the drill set and then apply all that you learned in the 200s. See how much better you will feel.
400 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 50 – Count your strokes for each 25, try to lessen your strokes by 1 or 2 each 50. Keep your strokes as long as possible while still maintaining a good speed. Start your count over on the 4th 50 and reduce strokes again to the 6th 50. 15 Seconds Rest
8 x 25 – Drop a breath for 25s 1-4, and then start again on 25s 5-8. 15 Seconds Rest
=500 yds
2 x 200 with Fins, long and strong strokes
4 x 100 with Fins, long and strong strokes
2 x 200 Choice Pull, long and strong strokes
4 x 100 Kick with Fins
15 seconds rest, 1 minute rest between sets.
= 1600 yds
100 Easy
Swim fast today! Remember to keep your legs straight when you kick. Point your toes and kick from your hips.
400 Swim / 200 Kick / 200 Pull
= 800 yds
8 x 50
1-4 Kick
5-8 Drill
10 Seconds Rest
=400 yds
8 x 100 Free with Fins – 15 Seconds Rest
4 Rounds
(50 Build, 2 x 25 FAST, 100 Moderate) – 15 Seconds Rest with as much as needed after each round
= 1600 yds
100 Easy
Kicking is pretty important if you want to swim fast. Today’s workout has lots of it!! Remember to keep those legs straight, toes pointed, and don’t bend your knees. Grab a board and go!
400 Swim / 200 Kick / 200 Pull
= 800 yds
2 x 100 Kick / Drill / Kick / Swim by 25
2 x 50 Build Up
2 x 100 Drill
2 x 50 Build Up
15 Seconds Rest
=600 yds
6 x 200
O = Paddles & Fins
E = Kick with Board
20 Seconds Rest
8 x 50 Kick FAST inside the Flags
20 Seconds Rest
= 1600 yds
100 Easy
Go get after it today!
400 Swim / 200 Kick / 200 Pull
= 800 yds
2 x 25 Kick
2 x 50 Swim
2 x 75 Kick
100 Drill
2 x 75 Build
2 x 50 Swim
2 x 25 Build
10-15 Seconds Rest
=700 yds
8 x 75 Pull Descend 1-4, 5-8
6 x (75 + 25 Fast) Fins
4 x (50 + 50 Fast) Swim
5 Seconds rest before the 25 Fast. 15 Seconds after.
= 1600 yds
100 Easy