Are you tired of my usual routine? Here is a grab bag Ladder Climb for you. Feel free to mix in your own ideas too. Have a good time! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 

 Kick, Drill, Swim

8 x 25 

Kick, Swim by 25 

15 seconds rest 

= 650 yds

Main Set

75 Breathing 3,5,7 by 25

100  Distance per stroke

125 Choice Stroke

150 Kick

175 Paddles

200 Build Up

175 Pull

150 Breathing 3, 5, 7 by 50

125 Distance per Stroke

100 Choice

75 Kick

15 seconds rest

= 1450 yds

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

Happy Monday Everyone! Just a reminder to contact me if you need any help with your stroke or any other swim advice. I’m here for you! Check out this page. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick /Drill /Kick /Swim by 25

50 Swim

4 x 25 Build up

Do everything above again…

10 seconds rest

=700 yds

Main Set

400 Pull

3 x 100 Build Up

300 Pull

4 x 50 Fast

200 Pull

Rest as needed

= 1400 yds

Warm Down

100 Easy

Total = 3,000 Yards

Good Morning. Off to a great start today. Keep at it since it is almost Christmas! Today we have a longer drill set, but is should be fun. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds (#1 = Fly for the 1st 50 , 75, 100, Back for the 2nd 50, 75, 100, #2 = Breast for the 1st 50 , 75, 100, Free for the 2nd 50, 75, 100)
2 x 50 Kick
2 x 75 Drill
2 x 100 Swim

15 Seconds Rest

=900 yds

Main Set

400 Free Pull

8 x 50 IM order build up – 15 Seconds Rest

12 x 25 VS IM order (no free round) – 10 seconds rest  – make the easy 25 your rest

= 1100 yds

Warm Down

100 Easy 

Total = 2,900 Yards

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

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

Enjoy this mid distance workout today. Make sure you bring your swim paddles, fins, and pull buoy.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Build up + 25 Fast)

5 Seconds rest after the 75 and 15 after the 25

=400 yds

Main Set

2 x 300 Fins

3 x 200 Paddles with kicking

2 x 150 Pull

1 x 100 Fast

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 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

Hope you all had an excellent weekend! I’ve been doing these workouts now for a few months. What do you think? Let me know in the comments as you try these workouts out! Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

2 x 100 Build

15 Seconds Rest

=500 yds

Main Set

2 x 500 with Fins

4 x 100 Rotate fast 25

1 x 300 Pull, Negative Split

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards

Let’s get to it today! No Drill sets…Swim fast!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Set #1

The first one is Stroke and the second one is free. Feel free to do IM order on the Stroke or IM without the free on the 75s or 150s. 15 seconds rest on all the sets and then up to 30 seconds rest between the distances if needed.

2 x 50 Drill

2 x 75 Swim

2 x 100 Kick

2 x 125 Swim

2 x 150 Kick

2 x 175 Build

2 x 200 Fast / Easy by 25

= 1650 yds

Set #2

8 x 50 Build

O = Best Stroke

E – Worst Stroke

= 400 yds

Warm Down

100 Easy

Total = 2,950 Yards

Here is your Labor Day practice. You might have the day off from work, but don’t take a day off of swimming. You’ll regret it later! Get out there and swim early and then enjoy some time with family and friends!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25, 50, 75, 100 Kick
100, 75, 50, 25 swim

– 10 seconds rest

=500 yds

Main Set

3 x 300 – pull – 15 seconds rest

3 x 200 – negative split – 15 seconds rest

2 x 100 – breathe ever 3/5 strokes by 25 – 15 seconds rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards