Swim Workout #155 – IM – 75 Mix

Good Morning!! Enjoy the Workout. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 

#1 Kick

#2 Drill

#3 Build up

X 4 IM order

2 x 100 IM Focusing on good turns

10 Seconds Rest

= 500 yds

Main Set

4 x 75 IM order

4 x 25 IM order Swim – Fast out of the wall

200 IM 

1 min rest

4 x 75 IM order Kick

4 x 25 Kick FAST IM order

200 IM

1 min Rest

4 x 75 Free Swim

4 x 25 FAST Finishes

200 IM

15 Seconds Rest, Unless Noted Otherwise

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,200 yds</h2>


Swim Workout #134 – IM – IM Mixer

Good Morning to you! Rise and shine with this fun one. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25 kick

50 Drill

75 Kick

100 Swim

100 Kick

75 Drill 

50 Kick

25 Swim

= 500 yds

Main Set

200 Stoke

100 IM

4 x 50 IM order, Build

4 x 25 Choice FAST

Do the above set again, but a with a different stroke

15 seconds rest

400 IM kick, work inside the flags. 

= 1600 yds

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


Swim Workout #130 – Freestyle – Mid-distance Fins

Here is your Memorial Day Workout! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

1-3 = Drill

4-6 = Kick

10 Seconds Rest

=600 yds

Main Set

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>


Swim Workout #117 – Choice – 300/400

Friday Funday is here at last! Enjoy the weekend. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50  –  Any stroke but Free or IM order, Kick – 15 seconds rest

4 x 100  –  Any stroke but Free or IM order, Drill  / Swim by 25 – 15 seconds rest

=600 yds

 

        <h2>Main Set</h2>       
    <p>300 Pull 

8 x 50 IM order x 2, build up

6 x 75 Free with 10 pullouts after each 75. If you only have one deep end, do the pullouts on that end only or get out and do 25 abs of your choice.

4 x 100 Choice, Kick, Fast Flags

15 Seconds Rest

=1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>


Swim Workout #116 – IM – Grab Bag

This one might be a grab bag, but don’t let it fool you. It is pretty tough! Go get after it!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (75 + 25)   – 10 seconds rest

    • Kick / Drill /Swim by 25  on the 75
    • 5 seconds rest
    • 25 FAST

=400 yds

 

Main Set

200 IM Kick

200 IM Swim

4 x (2-Turn 50s) – IM – rotating which stroke you start with to better work on your turns

4 x 100 IM order by 100

200 Free

200 IM Kick

200 IM Swim

15 Seconds Rest

=1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2><h2 data-elementor-setting-key="title" data-pen-placeholder="Type Here..." style="font-style: normal; letter-spacing: normal;">Total = 2,900 Yards</h2></h2>


Swim Workout #97 – Freestyle – Kick & Swim

Hope you had a nice relaxing weekend. Here is a fun workout to get your week started right! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Descend 1-3, 4-6 . 10 Seconds Rest

=300 yds

Main Set

4 Rounds, 

Odd Rounds = Kick, Even Rounds = Swim, 15 Seconds Rest

100 Swim

4 x 50 FAST Flags

4 x 25 FAST

= 1600 yds

Warm Down

100 Easy 

Total = 2,800 Yards



Swim Workout #86 – IM – Stacked IM

Tired of the usual straight IM set?? Try the stacked IM!!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 IM Kick

4 x 75 Kick/Drill/Swim by 25

15 Seconds Rest

=500 yds

Main Set

3 Rounds of Stacked IM – 15 Seconds Rest, unless notes otherwise

25 Fly

50 Fly/Back

75 Fly/Back/Breast

100 IM 

100 Free

___ 1 Minute Rest

25 Free

50 Free / Breast

75 Free / Breast/ Back

100 IM

100 Free

___ 1 Minute Rest

25 Fly

50 Fly/Back

75 Fly/Back/Breast

100 IM 

100 Free

_____________________

12 x 25 Variable Sprint Kick, 10 Seconds Rest

= 1650 yds

Warm Down

100 Easy 

Total = 3,050 Yards



Swim Workout #79 – Freestyle – 8 x

Swim fast today! Remember to keep your legs straight when you kick. Point your toes and kick from your hips. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50

1-4 Kick

5-8 Drill

10 Seconds Rest

=400 yds

Main Set

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

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #55 – Freestyle – Get your Kick Straight!

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!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

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

Main Set

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

Warm Down

100 Easy

Total = 3,100 Yards



Swim Workout #50 – IM – Get a Little Distance in Today

Get ready, this one is 3,300 yds. I didn’t add as much stroke work, so our freestyle swimmers will like this one. Work hard on the IM portions and swim the 200s long and strong.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

  • 100 Stroke / Free  Drill by 25
  • 2 x 25 Stroke Swim
  • 2 x 25 Choice Kick

10 Seconds Rest

=600 yds

Main Set

2 x 200 IM

200 Free Pull

4 x 100 Choice / Free

200 Free Pull

8 x 50 IM order x 2 Kick

200 Free Pull

15 Seconds Rest

= 1800 yds

Warm Down

100 Easy

Total = 3,300 Yards