Today we will have lots of full stroke sets. Pick a stroke to focus on or do IM. Challenge yourself something new today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM Kick

100 IM Drill

4 x 50 IM Build

100 IM Swim

10 Seconds Rest

=500 yds

Main Set

200 Free, Pull if you wish

4 x 100 All Stroke Choice – Feel free to mix it up. For instance 50 Fly / 50 Back

4 x 50 Stroke Choice Kick

200 Free, Paddles if you wish

4 x 75 IM (no free)

8 x 25 Stoke Choice Kick

10-15 Seconds Rest – Do this whole set with little rest between the distances

= 1500 yds

Warm Down

100 Easy

Total = 2,900 Yards

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

2 X 25 kick + 50 build
2 X  50 fast
1 X 50 easy
Do this set once with free and a 2nd time choice, 10 seconds rest between all

= 600 yds

Main Set

2 X 200 pull – breath every 3/5/3/7 by 50 – 20 seconds rest
6 X 75 IM no free or stroke first 3 kick, 4-6 build within each 25) – 10 seconds rest
150 IM no free or stroke- fast
12 X 50 4 each stroke (no free) – 10 seconds rest
150 kick good pace
4 X 25 kick fast first 12.5 – all out on the fast! – 15 seconds rest

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,200 yds

Sometimes we get to comfortable with having the freestyle at the end of an IM… Let’s change things up and focus more on the other 3 strokes. Don’t worry if you usually rest some on the freestyle, you can take a little extra rest in between the IM and the choice fast sets. Go after it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 4 x 75 Choice – 10 seconds rest
  • O= kick, swim, kick by 25
  • E= swim, drill, swim by 25
• 8 x 25 VS Choice – 10 seconds rest

=500 yds

Main Set

• • • 4 x 150 IM no free – 20 seconds rest
      • 4 x 25 Choice Fast – 10 seconds rest
    • 4 x 100 IM – 20 seconds rest
      • 4 x 25 Choice Fast – 10 seconds rest
    • 4 x 75 IM no free – 20 seconds rest
      • 4 x 25 Choice Fast – 10 seconds rest

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds