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Welcome to My Daily Swim!

You’ll find free workouts for BEGINNING, INTERMEDIATE and ADVANCED swimmers *below.  If you are looking for a specific type of workout, just go to WHAT KIND OF WORKOUT ARE YOU LOOKING FOR, which is located on the right sidebar of this page.  The drop down menu will show you the different workouts you can choose from.

If this is your first time here, make sure you read our Q&A section before you begin.  Dryland (strength training) information can be found HERE.

Have fun and make sure you let us know how it’s going!

*If you cannot see the workouts below, click the HOME tab. 

Disclaimer – Always make sure to see your doctor before starting any type of exercise program.  Stop immediately if you feel any pain

advocare logo

We are now AdvoCare distributors!  If you live in the US, are 18 or older and would like to purchase products, our link can be found on this page.  Enjoy!

Sprint like you’re in the Olympics

Have you tried AdvoCare’s Spark yet?  It’s our favorite AdvoCare product.  This summer, they added the flavors limeade, cherry and blue raspberry.  Yum!  Click HERE to order today.

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BEGINNER WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

12×25 free (go as far as you can with your underwater travel and then swim free) on the :50

4×50 free (25 free drill/25 free) on the 1:00

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×50 free easy on the 1:00

4×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

16×25 free (go as far as you can with your underwater travel and then swim free) on the :40

4×50 free (25 free drill/25 free) on the 1:00

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

4×50 free easy on the 1:00

6×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2350

ADVANCED WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

20×25 free (go as far as you can with your underwater travel and then swim free) on the :30

4×50 free (25 free drill/25 free) on the 1:00

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

4×50 free easy on the 1:00

8×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2700

 

Take a BACK road

BEGINNER WORKOUT:

200 easy (warm-up)

6×50 back kick with fins, RI :30

5×100 back with fins on the 2:15

4×50 back sprint, RI :30

4×50 back sprint, RI :30

2×50 back sprint, RI :25

2×50 back sprint, RI :25

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

400 easy (warm-up)

8×50 back kick with fins, RI :20

5×100 back with fins on the 1:50

6×50 back sprint, RI :30

6×50 back sprint, RI :30

4×50 back sprint, RI :25

4×50 back sprint, RI :25

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 easy (warm-up)

10×50 back kick with fins, RI :15

5×100 back with fins on the 1:40

8×50 back sprint, RI :30

8×50 back sprint, RI :30

6×50 back sprint, RI :25

6×50 back sprint, RI :25

200 easy swim (cool down)

= 3200

AdvoCare 24-Day Challenge + a swimming workout

Today’s workout can be found at the bottom of this post.

24dayChallenge_FINAL

Are you ready for summer?  Are you looking for something to kick start a healthy lifestyle?  If so, Advocare has a great 24-Day Challenge that can help you get there.

The system offers solutions for various needs including weight management, energy, overall body composition and overall wellness.

Let’s break down the challenge:

Cleanse Phase (Day 1-10)

Proper absorption of nutrients is essential to maintaining a healthy body and that’s where the cleanse phase comes in.  During these 10 days, you will take 3 products in conjunction with a healthy diet and exercise:

  1. OmegaPlex
  2. AdvoCare Spark
  3. Herbal Cleanse System

OmegaPlex – A high quality blend of essential Omega-3 fatty acids for overall wellness.

AdvoCare Spark – A sugar free drink mix (add to water) with more than 20 vitamins, minerals and nutrients.  It provides a healthy, balanced and effective source of energy.  Comes in these flavors:  Fruit Punch, Mango Strawberry, Mandarin Orange, Watermelon, Pink Lemonade, Grape or Green Apple.

Herbal Cleanse System – Helps rid your body of waste and prepare it for optimal nutrient absorption.  It includes ProBiotic Restore, AdvoCare Fiber (Unflavored, Citrus or Peaches and Cream; unflavored is the recommended one since it has a better mixability with any beverage and is better for people with a sensitive gut) and Herbal Cleanse Tablets.

These three products work to cleanse and prepare your body for the Max Phase, days 11-24.
Note: Do not take thermogenic products (MNS® color packets, ThermoPlus™ and AdvoCare® Slim) while in the Cleanse Phase.
Other AdvoCare supplements may be continued, although they should be taken at least a couple of hours after the AdvoCare Fiber.

Max Phase (Day 11-24)

The Max Phase is about fueling your body in order to achieve maximum results.  During this phase, you will take 3 products that work together to provide sustained energy, appetite control, core nutrition and overall wellness:

  1. Metabolic Nutriton System (MNS)
  2. Meal Replacement Shakes
  3. AdvoCare Spark

Upon completion of the 24-Day Challenge, these products can be taken every day as part of a healthy lifestyle.

Metabolic Nutrition System – MNS
You can choose from 3 Metabolic Nutrition Systems, which all include CorePlex (multivitamin), ProBiotic Restore, thermogenic components and additional wellness supplements.

  • MNS 3 – AdvoCare recommends beginning with this one, which provides you with a foundational level of appetite control and energy.  This has less than half the caffeine as the other two.
  • MNS E – For more energy
  • MNS C – For a higher level of appetite control

Meal Replacement Shakes – Each shake includes 22-24 grams of protein, 24 grams of carbs, 5-6 grams of fiber, 26 vitamins and minerals and 50% if the recommended daily allowance of calcium.  Flavors include:  Chocolate, Chocolate Mocha, Vanilla, Berry, and Chocolate Peanut Butter.

AdvoCare Spark – I talked about this in the Cleanse Phase section.  I love my Spark (except the Mango Strawberry and Green Apple).

The 24-Day Challenge Bundle includes:

– 24-Day Challenge® Daily Guide
– One box of Herbal Cleanse
– One box of AdvoCare® Fiber
– One bottle of OmegaPlex®
– Two boxes of AdvoCare Spark®
– One box of Meal Replacement Shakes
– One box of MNS® 3, C, or E

As with anything, please check with your physician before beginning any program.

For more details about the 24-Day Challenge or if you would like to start it, go to our AdvoCare page.  If you’re ready do it, we would love to hear how it’s going!


Now for the workout….

BEGINNER WORKOUT:

300 easy free (warm-up)

12×25 underwater travel (use fins if you have them) on the :50

8×50 free with a snorkel if you have one on the 1:05

2×50 free on the 1:10

8×25 free on the :50 going at your 200 free pace

2×50 free on the 1:10

2×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

16×25 underwater travel (use fins if you have them) on the :40

12×50 free with a snorkel if you have one on the :55

4×50 free on the 1:00

12×25 free on the :40 going at your 200 free pace

4×50 free on the 1:00

3×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 2450

ADVANCED WORKOUT:

500 easy free (warm-up)

20×25 underwater travel (use fins if you have them) on the :30

16×50 free with a snorkel if you have one on the :45

6×50 free on the :50

16×25 free on the :30 going at your 200 free pace

6×50 free on the :50

4×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 3200

IM by set

Last time, we told you that we were now AdvoCare distributors.  I’m going to tell you about my favorite product today, Spark.  Remember, feel free to skip this and just go down to the workout.

I took this first part straight off the website:

spark

AdvoCare Spark®

Vitamin & Amino Acid Supplement
AdvoCare Spark® is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.* It’s sugar free with more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won’t overburden or over stimulate your body.* AdvoCare Spark® contains an effective amount of caffeine to give you the quick boost you’re looking for, B vitamins to enhance your body’s natural ability to produce and sustain its own energy, and neuroactive amino acids that help increase your mental focus and alertness by supporting your brain’s ability to receive and send messages.*

Key Benefits
– Enhances mental energy and focus*
– Provides support for long-lasting energy*
– Helps fight occasional drowsiness*
– Over 20 vitamins, minerals and nutrients*
– Sugar-free*

Directions for Use:
For ages 18 and older.
Blend, shake or stir contents of one pouch or one level scoop into 8 fluid ounces of water.

CAUTION:
KEEP OUT OF REACH OF CHILDREN.
Pregnant or nursing women should consult a healthcare professional prior to use. Not for use by persons who are sensitive to caffeine or choline.

AdvoCare Spark® contains 120mg of caffeine.”

Spark comes in either packets (14 pouches per box) or a canister (42 servings) in these flavors:

Watermelon, Mango Strawberry, Pink Lemonade, Mandarin Orange, Fruit Punch, Grape, Green Apple.  I’m going to be honest, I do not like the mango strawberry or green apple.  I really don’t like anything that tastes like green apples except actual green apples.  I also don’t like mangos and I felt like that was the main flavor that came through.  My favorite flavors are grape and fruit punch.  I love to add these to my water to use during my daily workouts and/or in the afternoons.

Here’s our link again:  https://www.advocare.com/160349632/Store/default.aspx

To get to the Spark information and order page, click on the link above and you will see SHOP PRODUCTS BY.  Under that, you will see LINE.  Click on that and Spark can be found in their ACTIVE line.

Now on to the workout…

Underwater Travel = streamlined underwater butterfly kick, coming up for air as needed.

BEGINNER WORKOUT:

300 easy free (warm-up)

6×50 free (25 kick/25 free) on the 1:10

12×25 IM order on the :50

4(3×50) IM by set sprint on the 1:20 – swim 3×50 fly, 3×50 back, 3×50 breast, 3×50 free

12×25 underwater travel on the :50 (use fins if you have them)

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

8×50 free (25 kick/25 free) on the 1:00

16×25 IM order on the :40

4(4×50) IM by set sprint on the 1:10 – swim 4×50 fly, 4×50 back, 4×50 breast, 4×50 free

16×25 underwater travel on the :40 (use fins if you have them)

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy free (warm-up)

10×50 free (25 kick/25 free) on the :50

20×25 IM order on the :30

4(5×50) IM by set sprint on the 1:00 – swim 5×50 fly, 5×50 back, 5×50 breast, 5×50 free

20×25 underwater travel on the :30 (use fins if you have them)

200 easy swim (cool down)

= 3200