Good Morning, Today we have a solid set that focuses on your individual strokes. Take the whole day to improve one stroke or work on all of them. The choice is yours. There are 200 IM kicks to make you focus on your stoke kicking, because I know you might not otherwise. Happy Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25  – 15 seconds rest

Kick /Drill /Kick /Swim by 25

IM order without free

=300 yds

Main Set

3 rounds ( Ideas: Do each 100 a different stroke, all the same, or rotate strokes by round)

3 x 100 Stroke / Free

200 IM Kick

15 seconds rest

6 x 50 Choice Descending 1-3, 4-6.

Keep each Descending 50 set the same stroke

15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

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

Here we are again. Get up this morning and make sure you get your swim in! You won’t regret it.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

1-4 =  Kick

5-8 = Build

9-12 = Fast

10 Seconds Rest

=300 yds

Main Set

All Rounds D 1-4

4 x 50 Swim

4 x 75 Swim

4 x 100 Fins

4 x 75 Fins

4 x 50 Fins

15 seconds rest

8 x 50

Kick with Fins – Fast / Easy by 12 1/2

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

Happy Monday!! We’ve got lots of kicking on the line up today.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Kick

75 Kick + 25 Swim

50 Kick + 50 Swim

25 Kick + 75 Swim

100 Swim

15 Seconds Rest

=500 yds

Main Set

8 x 75 Build up with Fins

150 Moderate Freestyle / Pull

6 x 75 Kick with Fins

150 Moderate Freestyle / Pull

4 x 75 Fast = O and Easy = E

15 Seconds Rest

= 1650 yds

Warm Down

100 Easy

Total = 3,050 Yards

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

Here is a fun IM set that runs through different distances, adds in some Kicking, and also has some freestyle.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25
– O = IM order
– E – Free

All Kick, 10 seconds rest

4 x 50 IM Order Swim – 15 seconds rest

=400 yds

Main Set

200 IM

100 IM

4 x 50 IM Swim W/10 pullouts at 25

200 Free

100 Free

4 x 50 Free W/10 pullouts at 25

200 IM Kick

100 Free Kick

4 x 50 Choice Kick

*15 seconds rest for all of the above

= 1500 yds

Warm Down

100 Easy

Total = 2,800 Yards

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

Are you the swimmer that always trains for the same stroke…? Get outside your comfort zone and try the other 3 strokes. Give the fast portions your all and savor the rest.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yards

Drill Set

12 x 25 ( 3 rounds of 4 x 25s ( 1=kick, 2=drill, 3=1/2 fast, 4=all fast)) Choice per round. Might be nice to do one set each stroke. 10 seconds rest.

100 free

= 400 yards

Main Set

3 rounds of ( *change the stroke each round) – 15 seconds rest

• 100 IM
• 50 fly* fast
• 50 free easy
• 4 x 25 fly*
• 100 free moderate

=1200 yard

5 x 100 kick with board your choice – 15 seconds rest

• fast easy by 25
• Use fins if you want to change it up

=500 yards

Warm Down

100 warm down

=3,000 yards