Good Morning! I really like to tread water, but I always leave it to the end and sometimes we don’t get to it. So today, let’s get out there and tread early. If you want a prop, don’t forget to bring one from home if your pool doesn’t have anything.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Tread water for 5 minutes

Use a medicine ball of your choice, water brick, bucket, or whatever you can find around the pool

Alternate treading water for 15 seconds with item of your choice raised and 15 seconds without the item raised.

Main Set

Review the set below…Of the 100/75/50s all of these should be moderate pace freestyle with about 10 seconds rest. All of the 25s will be super fast!! Take 20 seconds rest after the 25s. Feel free to use fins for all but the 200s.

• 4 ( 100 + 25)
• 200 Pull Breathing every 3/5 by 25
• 4 ( 75 + 25)
• 200 Negative Split
• 4 ( 50 + 25)

= 1600 yds

Warm Down

100 Easy

Total = 2,500 Yards + Treading Time

Friday is here at last! 300s today with a mix 50s, 75s, and 150s. Swim fast so you can enjoy the weekend!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 12 x 25 Choice (4 Kick /4 Drill /4 Swim)

=300 yds

Main Set

300 Swim

4 x 75 Free – 30 seconds rest

O = Fast / Easy / Fast

E = Easy / Fast / Easy

300 Swim

2 x 150 Breath 3/5/7 by 50

300 Swim

6 x 50 D1-3, 4-6 all Kick

All 15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

Here is your Labor Day practice. You might have the day off from work, but don’t take a day off of swimming. You’ll regret it later! Get out there and swim early and then enjoy some time with family and friends!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25, 50, 75, 100 Kick
100, 75, 50, 25 swim

– 10 seconds rest

=500 yds

Main Set

3 x 300 – pull – 15 seconds rest

3 x 200 – negative split – 15 seconds rest

2 x 100 – breathe ever 3/5 strokes by 25 – 15 seconds rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards