Get ready for a little broken 300 set and a surprise time trial at the end of this one!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

Breathe every 3 on the 1st 25, every 5 on the 2nd 25, every 7 on the 3rd, and every 9th on the 4th. X 3

=300 yds

Main Set

Broken 300s

4 x 75 – IM no Free

300 Pull

3 x 100 Choice FAST / Moderate free by 25

6 x 50 FAST Turns 

From a start. 2 x 50 FAST race pace, perfect strokes, great turns, and show finish! Ask a teammate to watch your time and start you. 

= 1300 yds

Warm Down

100 Easy 

Total = 2,500 Yards

It has been a whille since we went race pace in practice. Today is the day! Let’s think about everything we’ve been practicing and use it to our advantage. Take note of your times so you can compare in a few months to see your progress.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Choice Swim

O= Build Up

E=Great Start and Finish 

=300 yds

Main Set

4 x 200  Pull – 30 seconds rest

4 x 50 Fast from a start, great turns and finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 25 Fast from a start (in deep end)and great finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 100  Pull – 15 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,700 Yards

Have you been wondering how your swimming has been doing these last few months. Why not time your self today on the 2 sets of 4 x 50s? See if you can improve some of your past workout times. If you have access to starting blocks and you feel comfortable using them, do it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Drill  Choice

12 x 25 VS Choice by Set of 4

10-15 Seconds Rest

=600 yds

Main Set

400 Choice / Free by 25

100 Kick

4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest

200 Choice / Free by 25

100 Kick

4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest – Look at your times and try to keep them as consistent as possible

15 Seconds Rest for all, but 50s

Tread Water – 15 Seconds Hands up with weight and 15 Seconds Hands Down for 5 minutes or more.

= 1200 yds + Treading Water Time

Warm Down

100 Easy

Total = 2,700 Yards + Treading Time