It is Breaststroke day! YAY. Ask a friend to video your stroke and see if there is anything to improve. If you need a coach, you know where to find me. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-turn 50s – All Breaststroke, perfect turns and stroke

= 200 yds

Main Set

8 x 75 

O = Breast/Free/Breast by 25

E = Free/Breast/Free

15 seconds rest

4 x 100 Breast – Perfect Form

15 seconds rest

6 x 50 Breast Descend 1-3, 4-6

15 seconds rest

5 Minutes of Treading water, try it with breaststroke kick, 15 seconds on and 15 seconds off, add a medicine ball or weight to make it more tough.

15 seconds rest

= 1300 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,400 yds + Treading Time</h2>

Good Morning to You! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

1 Round, 2 if you have extra time

1 x 300  negative split

3 x 150, 500 pace

3 x 100, 200 pace

6 x 25, sprint pace

15-30 seconds rest

5 Minute Treading water – taking 15 seconds on and off of holding hands out of water. 

= 1200 yds

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

Enjoy a small distance workout today!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 Seconds Rest

100 Kick

4 x 25 Build

100 Swim

=600 yds

Main Set

3 x 400 – 30 seconds rest

Swim them all with long and strong stocks. A speed you can maintain that is fast for the entire 400.

1 = pull

2 = paddles

3 = swim

Treading Water for 5 minutes at least or until your practice time is up. 

= 1200 yds + Treading Time

Warm Down

100 Easy 

Total = 2,700 Yards + Treading Time

New week new goals. Here is a fun workout to start off your day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 75 
  • Kick /Drill /Kick by 25
• 4 x 50 Kick
• 4 x 25 – Fast Swim

15 Seconds Rest

=600 yds

Main Set

4 x 150 

O=Pull

E= Breathing 3/5/3/7 by 25

2 Rounds – take long rests as needed

100 Pace

2 x 25 Fast

2 x 50 Fast Kick

5 Minute Treading Water with medicine ball

= 1100 yds

Warm Down

100 Easy 

Total = 2,600 Yards + Treading Water

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