Swim Workout #149 – IM – Best and Worst Strokes

Hello Again! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 IM order

Kick / Drill

4 x 100 IM order 

Build / Fast by 25

15 Seconds Rest

= 600 yds

Main Set

2 Rounds, #1 = Best Stroke #2 = Worst Stroke

200 IM

200 Stroke

2 x 100 Free

4 x 50 Stroke FAST

15 seconds rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,100 yds</h2>


Swim Workout #96 – Choice – Best & Worst…

Friday is here at last!! Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 1 is Best Stroke, 2 is Worst Stroke, 10 Seconds Rest

  • 2 x 75 – Kick /Drill /Build by 25
  • 2 x 50 Build

=500 yds

Main Set

4 x 100 – Best stroke / Free by 25

6 x 50 –  10 pullouts at 25, all free

3 x 100 – Worst Stoke / Free by 25

4 x 50 – 25 abs of your choice at each 25

2 x 100 – Choice / Free by 25

2 x 50 FAST Choice

– 15 Seconds Rest 

= 1500 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #80 – IM – Fun

Have fun out there today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds, each one a different stroke. 10 seconds rest. Maybe try your worst stroke, best stroke, and then a round of freestyle.

100 Kick

2 x 50 Drill

100 Swim

=900 yds

Main Set

200 IM

200 Pull

2 x 100 Choice FAST

100 IM

100 Pull

2 x 50 Choice FAST

6 x 50 Kick, FAST flags

15 Seconds rest, with 45 seconds after choice fast sets

= 1200 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #65 – IM – Double the Fun!

Good Morning! Enjoy this set as it has a double round set.Change up your stokes with something you don’t normally do on the 50s. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 100  – 15 seconds rest
    • Kick /Drill /Kick /Swim by 25 – IM order

=400 yds

Main Set

2 rounds , 15 seconds rest

  • 2 x 100 IM
  • 2 x 100 free
  • 2 x 50 Stroke Build Up
  • 4 x 50 Stroke Fast /Easy by 12 1/2 

Round One – try your worst stroke, Round two – try your 2nd best stroke.

12 x 25 Kick – Fast Flags or Fast Middle of the pool, 10 Seconds rest

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #63 – Choice – Best / Worst Build up to Fast

Friday choice day is here at last. Challenge yourself with full 100s of your best and worst strokes.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 (50 Kick + 100 Drill + 50 Swim)

Choice by round, 5 Seconds Rest with 15 Seconds between rounds

=600 yds

Main Set

4 x 100 Build up (Worst Stoke or IM) – 15 Seconds Rest

100 Fast (Worst Stoke)

100 Easy

300 Pull

4 x 100 Build Up (Best Stroke or IM) – 15 Seconds Rest

100 Fast (Best Stroke)

100 Free

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #15 – Choice – Try Your Worst Stroke

Do you need a little push to swim your worst stoke? I do! Good luck if your worst stoke is fly!! You can do it!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 50 – Worst Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest
  • 4 x 50 – Best Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest

=400 yds

Main Set

2  Rounds, 1st round is your worst stoke, 2nd round is your best stoke

200 Free

4 x 75 ( Stroke, Free, Stroke by 25 – 15 Seconds Rest

4 x 25 Super Fast – 15 Seconds Rest

12 X 25 Kick

Rotate Worst and Best Strokes

10 Seconds Rest

=1500 yds

Warm Down

100 Easy

Total = 2,800 Yards