Let’s practice our IM sprints today. On the main set the IM Odds are all FAST and I mean FAST. Take the standard rest but feel free to do these on a interval with a lot of rest so you can stay consistently fast with your times. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 75 IM no free Kick
100 IM swim
2 x 75 IM no free Dril

=400 yds

Main Set

All Sets Below follow this rule:

O = Free Moderate

E= IM order FAST

8 x 50

4 x 100

16 x 25 – Dive in the deep end

4 x 100

15 Seconds rest for all

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Today’s set helps us focus on our sprinting! Go as fast as you can on the all out portions and take plenty of rest! Watch the clock on the fast portions and see if you can maintain your times!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 (25 Kick + 50 Drill + 25 Swim) 

10 Seconds Rest after each 100

=400 yds

Main Set

• 4 x 150 Pull ( 15 Seconds Rest)
• 4 x 100 Breathe every 3/5/3/7 strokes per 25 (10 Seconds Rest)
• 4 x 75 Build to FAST (15 Seconds Rest
• 4 x 50 FAST( 45- 60 Seconds Rest)
• 8 x 25 Fast / Easy by 25 ( After the fast 25 go right into the easy 25 with 10 Seconds rest after 2)

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

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

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

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

One of my favorite ways to work on sprints is to do sets that allow you to go as fast as you can, no holding back. Once you hit the wall, you can immediately enjoy going easy for the next 50 or 100. Instead of just resting on the wall you can recover while still being active!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

4 x 75 – 15 second rest

Kick/ Drill/ Swim

4 x 25 Swim Fast – 15 seconds rest

=400 yds

Main Set

4 x 100 Fast / Easy by 100 – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

4 x 50 D 1-4 – 10 seconds rest

200 Free

4 x 100 Fast / Easy by 100  – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

8 x 25 Fast  / Easy Kick by 25 – 10 seconds rest

200 Free

= 1600 yds

Warm Down

100 Warm down

Total Yards = 2,900 yds