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

TGIF!! Enjoy your swim today.

If you are at a point that you would like some extra stroke technique help, check out what A Swim Life can offer you. Your swimming coach is just a call away!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

1 x (25 Kick, 50 Swim, 75 Kick, 100 Swim) – Choice

1 x (100 Kick, 75 Swim, 50 Kick, 25 Swim) – Freestyle

15 Seconds Rest

=500 yds

Main Set

2 Rounds x

100 Choice

200 IM

300 Free/Pull

20 Seconds Rest

Tread Water for 5-8 Minutes

= 1200 yds + Treading Water time

Warm Down

100 Easy

Total = 2,600 Yards

I’ve got a shorter workout for you today. A mix of distances and a 5 minute treading session. It might be shorter distance but it shouldn’t be easy…

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Variable Sprint, Choice stroke. Change up your stroke after every set of 4.

15 Seconds Rest

=300 yds

Main Set

6 x 150 Pull, Descend 1-3, 4-6 – 30 Seconds Rest

4 x 100 Kick, Fast Flags – 20 Seconds Rest

2 x 75 Fast – 30 Seconds Rest

= 1450 yds

Tread Water For 5 Minutes

Warm Down

100 Easy

Total = 2,650 Yards