Friday at last! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

25 Stroke Drill + 50 Kick Choice + 25 Free Drill

Swim without rest, 15 after each round

= 400 yds

Main Set

4 x 75 Free, Build up to super FAST

200 Pull moderate pace

4 x 75 Stroke, Build up to Super FAST

2 x 100 with paddles

4 x 75 Choice Kick, FAST in center of the pool

200 Choice kick, fast in flags

15 seconds rest after 75 and 1 minute after the 200

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>

Friday Funday is here at last! Enjoy the weekend. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50  –  Any stroke but Free or IM order, Kick – 15 seconds rest

4 x 100  –  Any stroke but Free or IM order, Drill  / Swim by 25 – 15 seconds rest

=600 yds

        <h2>Main Set</h2>       
    <p>300 Pull 

8 x 50 IM order x 2, build up

6 x 75 Free with 10 pullouts after each 75. If you only have one deep end, do the pullouts on that end only or get out and do 25 abs of your choice.

4 x 100 Choice, Kick, Fast Flags

15 Seconds Rest

=1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>

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

Today we are focusing on counting our strokes. It doesn’t matter which stroke you choose. But it does matter how many strokes you take. Remember even though you might be moving your arms and legs as fast as you possibly can you might not be efficient with those strokes. Meaning you might be wasting a whole lot of effort for your speed. Slow down today and count your strokes. Make these strokes count and make sure you aren’t getting lazy. It might even help to get a friend to video your swim so you can make sure you are swimming efficiently. If you need help with your analysis, you know where to find me (Coaching Tab Above) Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50 Choice Drill – Focus on stroke technique 4 x 75 Kick – Fast flags  15 Seconds Rest

=500 yd

Main Set

200 Breathing 3/5/3/7 by 50

200 Breathing 3/7 by 25

6 x 100 Choice Fast / Free moderate by 25

• 15 Seconds Rest

4 x 50 Choice – Build up

• 20 Seconds Rest

8 x 25 Choice – Work on lengthening your strokes – drop a stroke until you can’t anymore and then maintain your stroke count.

• 15 Seconds Rest

4 x 25 FAST of the same Stroke as the above 25s  – Count your strokes and try to stay at the count you maintained above

• 15 Seconds Rest

1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Get ready, this one is 3,300 yds. I didn’t add as much stroke work, so our freestyle swimmers will like this one. Work hard on the IM portions and swim the 200s long and strong.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

• 100 Stroke / Free  Drill by 25
• 2 x 25 Stroke Swim
• 2 x 25 Choice Kick

10 Seconds Rest

=600 yds

Main Set

2 x 200 IM

200 Free Pull

4 x 100 Choice / Free

200 Free Pull

8 x 50 IM order x 2 Kick

200 Free Pull

15 Seconds Rest

= 1800 yds

Warm Down

100 Easy

Total = 3,300 Yards

Enjoy your swim today!! Force yourself to make it a little harder by doing a full 100 stroke instead of IM. You can do it!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 IM Kick

200 IM Drill

100 IM Swim

20 Seconds rest

=400 yds

Main Set

4 x 100 IM or Full Stroke + 50 Free Fast

200 Free Pull

4 x 100 Free + 50 IM or Stroke Fast

200 Free Pull

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

Good Morning, Today we have a solid set that focuses on your individual strokes. Take the whole day to improve one stroke or work on all of them. The choice is yours. There are 200 IM kicks to make you focus on your stoke kicking, because I know you might not otherwise. Happy Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25  – 15 seconds rest

Kick /Drill /Kick /Swim by 25

IM order without free

=300 yds

Main Set

3 rounds ( Ideas: Do each 100 a different stroke, all the same, or rotate strokes by round)

3 x 100 Stroke / Free

200 IM Kick

15 seconds rest

6 x 50 Choice Descending 1-3, 4-6.

Keep each Descending 50 set the same stroke

15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

This set is great to get for practicing all of our strokes. Enjoy the ride!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

100 IM Kick – 15 seconds rest

2 x 50 Free – 10 seconds rest

100 IM Drill – 10 seconds rest

4 x 25 Free Build – 10 seconds rest

100 IM Swim

=500 yds

Main Set

This set is done 4 times , each one is a different stroke (IM order without free is a good suggestion)

4 x 50 Stroke – 15 seconds rest

• #1 = swim
• #2 = Kick
• #3 = Swim
• #4 = Drill

100 Stoke – 30 seconds rest

100 IM

50 easy

= 1650 yds

Warm Down

100 Warm down

Total Yards = 3,050 yds