Once again we are focusing on one stroke, Freestyle. So grab YouTube, a video camera, a fiend and head to the pool. focus on long strokes, kicking from your hips, breathing every 3 strokes, and high elbows to name a few. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Freestyle  – 15 seconds rest

1-4 Kick

5-8 Drill

9-12 Perfect Swim

=300 yds

        <h2>Main Set</h2>       
    <p>3 x (300 Pull + 150 Build + 50 FAST for time) – 30 seconds rest after each round, 15 seconds rest after 300/150.

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,700 Yards</h2>

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

50 .Kick

100 Drill 

150 Kick

200 Swim

15 Seconds Rest

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 150 Pull, 15 Seconds Rest

3 x 100 Swim Breathing 3/5 by 25, 10 Seconds Rest

2 x 75 Build, 10 Seconds Rest

1 x 50 FAST for time. Use starting blocks if you are able. 

12  x 25 F/E by 25 swim – 10 seconds rest  – make the easy 25 your rest

2  x 100 Kick

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,000 Yards</h2>

Go get after it today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

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

Main Set

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

Warm Down

100 Easy

Total = 3,000 Yards

The drill set isn’t much of a drill set, I just want to warn you ahead of time 🙂 I’m going to get you going a little faster today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 25
• 4 x 50
• 4 x 75
• 4 x 100

Each of the 4 are a different style

#1 = kick

#2 = Drill

#3 = Build Up

#4 = Fast!!

15 Seconds Rest

=1000 yds

Main Set

200 Free

8 x 50

O=Fast

E=Easy

200 Free

8 x 25

O=Fast

E=Easy

15 Seconds Rest

= 1800 yd

Warm Down

100 Easy

Total = 2,900 Yards

One of my favorite ways to work on sprints is to do sets that allow you to go as fast as you can, no holding back. Once you hit the wall, you can immediately enjoy going easy for the next 50 or 100. Instead of just resting on the wall you can recover while still being active!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

4 x 75 – 15 second rest

Kick/ Drill/ Swim

4 x 25 Swim Fast – 15 seconds rest

=400 yds

Main Set

4 x 100 Fast / Easy by 100 – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

4 x 50 D 1-4 – 10 seconds rest

200 Free

4 x 100 Fast / Easy by 100  – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

8 x 25 Fast  / Easy Kick by 25 – 10 seconds rest

200 Free

= 1600 yds

Warm Down

100 Warm down

Total Yards = 2,900 yds

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 2 x 25 Kick
• 2 x 50 Drill
• 2 x 75 K/D/S
• 2 x 100 Build

10-15 seconds rest

=500 yds

Main Set

• 8 x 100 Free D 1-4, 5-8 (10 seconds rest)
• 200 Swim (30 seconds rest)
• 4 x 100 Pull (10 seconds rest)
• 200 Swim

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

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