Today we have a little ladder with 4 rounds of each distance. Bring your fins and swim fast!

FYI, I’ve had questions about what we all can do outside the pool to improve our core. So I’ve linked my pinterest posts to this site for your convenience. Here is the link and later it can be found on the column on the right on all pages of this site. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

• 2 x 25 Kick
• 50 Drill
• 100 Build Up

10 Seconds Rest

=600 yds

Main Set

4 x 150 Build Up with Fins

4 x 125 ( 100 Free + 25 Stroke Fast)

4 x 100 ( Rotate fast 25 Free with Fins)

15 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Good Morning! I really like to tread water, but I always leave it to the end and sometimes we don’t get to it. So today, let’s get out there and tread early. If you want a prop, don’t forget to bring one from home if your pool doesn’t have anything.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Tread water for 5 minutes

Use a medicine ball of your choice, water brick, bucket, or whatever you can find around the pool

Alternate treading water for 15 seconds with item of your choice raised and 15 seconds without the item raised.

Main Set

Review the set below…Of the 100/75/50s all of these should be moderate pace freestyle with about 10 seconds rest. All of the 25s will be super fast!! Take 20 seconds rest after the 25s. Feel free to use fins for all but the 200s.

• 4 ( 100 + 25)
• 200 Pull Breathing every 3/5 by 25
• 4 ( 75 + 25)
• 200 Negative Split
• 4 ( 50 + 25)

= 1600 yds

Warm Down

100 Easy

Total = 2,500 Yards + Treading Time

I’m not a big fan of more than 6 x 100s. It is too boring. Today I’ve got 9 x 100s, but each one is different. I hope you enjoy it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = 50 Kick / 25 Swim

E = 25 Kick / 50 Drill

10 seconds rest, all your choice Stroke. Just make sure to keep the whole 75 one stroke.

=450 yds

Main Set

9 x 100

3 Rounds, 15 Seconds Rest – Really work the IM and Stroke 100s

1= IM

2 = Stoke

3 = Free

3 x 200 – Long and Strong, 30 Seconds Rest

1 = Fins Free

2 = Stroke/Free by 25

3 = Paddles Free

= 1500 yds

Warm Down

100 Easy

Total = 2,850 Yards