400 Swim / 200 Kick / 200 Pull
= 800 yds
=400 yds
= 1700 yds
100 Warm down
Total Yards = 3,000 yds
400 Swim / 200 Kick / 200 Pull
= 800 yds
10-15 seconds rest
=500 yds
= 1600 yds
100 Warm down
Total Yards = 3,000 yds
Increase your speed within the 50, 100, 200, etc. Not the set.
Only breath on the 3rd, 5th, 7th .. stroke. Only do every 7 or 9 strokes if you are confident with your breathing ability.
Your choice of any stroke.
This means that we will be taking time to think about our strokes. Here are some drills to give you some ideas.
Freestyle: Ketchup, High Elbows, three right/three left, etc.
Backstroke: 6 right, 6 left, 6 kick switch, etc.
Breaststroke: hands by your side, butterfly kick with breaststroke arms, 3 second glide, etc.
Butterfly: 3 right/3 left/ 3 full strokes, single arm, dive and glide, etc.
In the future, I will work on bringing in more drill options and descriptions.
Increase your speed on each 50; For example a set of 8 x 50s D 1-4, 5-8 – the first 50 is slow, the 2nd is a little faster, the 3rd is faster, the 4th is the fastest, and then you repeat it again.
Grab your favorite fins and use them for the set.
Kick on your back in streamline position, with a kick board, or on your side with your bottom hand extended.
Swim with just paddles and kick.
Swim with a pull buoy and don’t kick. In addition if you would like more workout, add in the paddles above.
Generally these on done at the deep end of the pool in the middle of a 50. At the 25, pretend like you are getting out of the pull, extend your body all the way up, almost locking your elbows, and then release and lower your body down to the pull edge. Repeat 10 times or as many as you are able. These are similar to push ups.
Your choice of any stroke, but freestyle.
For 15 sec intervals on (treading with an added motion) and then off (simply treading while using your arms). To add a motion use a medicine ball, diving brick, or any other weighted item raised above your head at varied heights or simply trade off raising your hands at varied heights.
In sets of 4 x 25s.
1) 1/2 of a length easy/ 1/2 length fast
2) 1/2 of a length fast / 1/2 length easy
3) All fast
4) All easy
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Let’s work on speed today! The main set focuses on maintaining a speed for 3 x 100s and gradually increasing your effort as you progress. The last set of three should be the toughest of all! Think of the last three as your last 100 in your 200 free. We do these to help work on the back half of our mid-distance events!
400 Swim / 200 Kick / 200 Pull
=800 yds
3 x
Rest 10 seconds between each
= 1,200
3 x 100 Free ( 10 seconds rest) Good Pace
3 x 100 Free (15 seconds rest) Faster
3 x 100 Free (20 seconds rest) Faster
=900
100 Warm down
Total Yards = 3,000 yds