Distant Medley

Individual Medley (IM) order = fly, back, breast, free

BEGINNER WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 2:00

4×100 back on the 2:00

4×100 breast on the 2:00

4×100 free on the 2:00

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×100 IM, RI 1:00

200 easy choice (cool down)

= 3200

INTERMEDIATE WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 1:45

4×100 back on the 1:45

4×100 breast on the 1:45

4×100 free on the 1:45

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×200 IM, RI :45

200 easy choice (cool down)

= 3500

ADVANCED WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 1:30

4×100 back on the 1:30

4×100 breast on the 1:30

4×100 free on the 1:30

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×400 IM, RI :30

200 easy choice (cool down)

= 4100

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Breakout

It’s almost been 2 YEARS since we last posted!  Work, kids, and life just kind of got in the way and this website took a backseat.  We’ll try to do better this year (or what’s left of 2018).

 

Breakout = the breakout is when you surface from being underwater after doing your start or turn.  If you’re freestyle, the bottom arm of your streamline should be the arm that begins your stroke.

BEGINNER WORKOUT:

200 easy free (warm-up)

8×25 free kick fast on the :50

8×75 (25 free kick, 25 free fingertip drag drill, 25 free) on the 1:40

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

INTERMEDIATE WORKOUT:

200 easy free  (warm-up)

8×25 free kick fast on the :40

8×75 (25 free kick, 25 fingertip drag drill, 25 free) on the 1:30

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

ADVANCED WORKOUT:

200 easy free  (warm-up)

8×25 free kick fast on the :30

8×75 (25 free kick, 25 free fingertip drag drill, 25 free) on the 1:20

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200