Good Morning! Today’s set is pretty exciting with distance splits. It will keep you moving with different distances and speed. Try out the diving at the end if you need a little practice for an upcoming swim meet. I’m not sure about you, but when I was a kid diving from the block at practice was such a treat! But please use caution on your dives! Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds

• (Kick + 5 Seconds Rest + Drill)

25 + 75

50 + 50

75 + 25

10 Seconds Rest

=600 yds

Main Set

2 x 400 Pull – 20 seconds rest

6 x 50 Fast / Easy by 25 with 10 Pullouts at 25 – 15 seconds rest

2 x 200 Paddles – 20 seconds rest

4 x 25 All Out – Dive in at 25 ( if deep enough) – Rest as needed

= 1600 yds

Warm Down

100 Easy

Total = 3,100 Yards

Here we are! Friday fun day. It was strongly requested for us to do more of a boot camp style workout today, So here we have it. Any other requests out there?Send me your ideas in the comments or with the contact us page.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2  Rounds, 1 = Worst Stroke, 2= Best Stroke

4 x 50 Kick / Drill

4 x 25 Fast

=600 yds

Main Set

4 x 75 Build Up

300 Free

6 x 50 with 25 Crunches at the 25, build up into the wall and then once finished with crunches dive in and start out fast and get slower.

300 Free

6 x 50 with 5 pullouts at the 25 and Dive back into the pull. Be careful here and don’t go too fast between the pullouts and the dive. Same speed as the 50s above.

= 1500 yds

Warm Down

100 Easy

Total = 3,100 Yards

We had so much fun last week with our swim boot camp, we thought we could do another version today. Crunches are in the mix. It might be best to get out a couple of kick boards for your back on the pool deck before you start. Check out videos on YouTube for the proper crunch (not sit up) technique.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/4 x 50 Kick
4 x 100 Drill

O = Best Stoke

E = Worst Stroke

=600 yds

Main Set

400 Pull

3 x 100 Choice / Free by 25 and Fast / Easy by 12 1/2

200 Pull

4 x 25 Choice Fast (1 Breath if doing Free/Fly)

20 Seconds Rest

4 x 50 Fast Down with 25 Crunches at the 25 mark with a Dive back into the pool

100 Easy

4 x 50 Fast Down with 10 Pull Outs at the 25 mark

15 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Here is a workout that gets you out of the pool for a little bit. The 50s with Diving at the 25 is really great for those who are practicing for their next masters swim meet or sprint triathlon.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Kick / Drill / Swim

1-3 = One of each stroke

4-6 = Free

10 Seconds Rest

=450 yds

Main Set

400 Pull

8 x 50 (get out and dive in the pool at the 25) Going down build and coming back start out fast and get slower **

2 x 200 Pull

4 x 50 with 10 Pull Outs at the 25

200 Pull

15-20 Seconds

= 1600 yds

** Dive at your Own Risk** If diving in is not appropriate, replace with 10 pullouts or simply keep swimming. If you do dive, make sure water is deep enough and you use safe practices.

Warm Down

100 Easy

Total = 2,950 Yards