Swim Workout #157 – Freestyle – 150s Pull/Swim

A new week and a new workout. Get it done this morning! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

25 Kick

50 Kick  / Drill by 25

75 Swim

10 Seconds Rest

= 600 yds

Main Set

6 Rounds

150, O=Pull, E = Swim, 20 Seconds Rest

50 Kick FAST, 15 Seconds Rest

6 x 50 Descend 1-3, 4-6

15 seconds rest

= 1500 yds

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


Swim Workout #124 – Freestyle – Down the Hill

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50  – Descend 1-3, 4-6

4 x 50  – Kick Fast / Easy by 25

15 seconds rest

=500 yds

        <h2>Main Set</h2>       
    <p>3 x 200 Pull, <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Descend</a> 1-3, 4-6

3 x 100 Build up

6 x 50 Fast / Easy by 50

6 x 25  – Descend 1-3, 4-6, 3 & 6 are super FAST

300 Kick with FAST flags

15 Seconds Rest

1650 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,950 Yards<br></h2>


Swim Workout #120 – Choice – Transitions

Check out YouTube before you head to the pool to discover perfect IM transition turns. A lot of us tend to need a little refresher on the subject. It is one of those things you don’t give much thought about, but these turns really make all the difference in your IM speed. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Set out 10 minutes to practice your IM transition turns. start in the middle of the pool and focus on doing perfect turns. 

=400 yds

 

Main Set

2 x 50 Choice, Kick

4 x 75 Choice Build Up

6 x 100 Free, Descend 1-3, 4-6

4 x 75 IM No Free

2 x 50 Choice Fast

15 Seconds Rest

1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,700 Yards</h2>


Swim Workout #109 – Freestyle – Mix Up

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

50 .Kick

100 Drill 

150 Kick

200 Swim

15 Seconds Rest

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 150 Pull, 15 Seconds Rest

3 x 100 Swim Breathing 3/5 by 25, 10 Seconds Rest

2 x 75 Build, 10 Seconds Rest

1 x 50 FAST for time. Use starting blocks if you are able. 

12  x 25 F/E by 25 swim – 10 seconds rest  – make the easy 25 your rest

2  x 100 Kick

= 1600 yds

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


Swim Workout #94 – Freestyle – Go the Distance with Fins

Hope you enjoyed the weekend! It’s time to rise and shine to get moving. We have a distance pyramid for the set today with a lot of FIN work. Have Fun!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 -15 Seconds Rest between all

  • 2 x 100  Kick /Drill by 25
  • 4 x 25 Build up on 1st Round, and FAST on 2nd Round

=600 yds

Main Set

500 – Paddles and Fins

400 – Pull with Buoy and Paddles

300 – Fins

200 – Kick with Board and Fins

100 – Kick without Fins

30 Seconds rest between all

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards