IM bored

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:30

200 IM kick

300 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 2:00

4×200 IM kick on the 4:00

4×200 IM, RI :30

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:40

4×50 one arm fly drill on the 1:00

4×50 the wave back drill on the 1:00

4×50 scull breast drill on the 1:00

4×50 rotation free drill on the 1:00

4×200 IM kick on the 3:40

4×200 IM on the 3:30

200 easy swim (cool down)

= 3700

Sleep come FREE me

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

4×100 free descending in time, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

5×100 free descending in time on the 2:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 free kick

10×50 free pull on the :50

3×100 free descending in time on the 1:30

5×200 (odd 200s free/even 200s IM) on the 3:30

200 easy swim (cool down)

= 3200

What IM fighting for

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 IM kick

5×100 IM, RI :20

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 IM kick

5×200 IM, RI :20

5×100 IM, RI :15

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 IM kick

5×200 IM on the 3:00

10×100 (odd 100s IM/even 100s free) on the 1:40

200 easy swim (cool down)

= 3200

Simple and FREE

BEGINNER WORKOUT:

200 easy swim (warm-up)

16×25 free kick on the 1:00

16×25 free (odd 25s sprint/even 25s easy) on the :50

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :50

20×25 free (odd 25s sprint/even 25s easy) on the :45

20×25 IM order on the :50

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :40

20×25 free (odd 25s sprint/even 25s easy) on the :30

20×25 IM order on the :30

20×25 free no breather on the :40

500 easy swim (cool down)

= 3000

Swim, kick, drill, sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 4:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 4:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 4:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 4:00

12×25 free taking no more than 2 breaths per 25 on the 1:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:40

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 3:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 3:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 3:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 3:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 3:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 3:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 3:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 3:00

16×25 free taking no more than 1 breath per 25 on the :50

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:20

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

20×25 free no breather on the :30

200 easy swim (cool down)

= 3400

Taking no more than 6, 4 or 3 breaths

Happy Mother’s Day!

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 free kick

100 free pull

4×50 free taking no more than 6 breaths per 50 on the 3:00

16×25 (25 fly/25 free/25 back/25 free/25 breast/25 free/25 free/25 free/repeat) on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

200 free pull

8×50 free taking no more than 4 breaths per 50 on the 1:30

16×25 IM on the 1:00

2×100 IM on the 2:30

2×100 free on the 1:50

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×50 free taking no more than 3 breaths per 50 on the :50

16×25 (25 fly/25 free/25 back/25 free/25 breast/25 free/25 free/25 free/repeat) on the :30

4×100 IM on the 2:00

2×100 free on the 1:15

200 easy swim (cool down)

= 3200

400 IM kick

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 squat jumps, :40 bench dips, :40 lunges, :40 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

400 IM kick

8×100 IM, RI :30

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 IM kick

6×200 IM, RI :30

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

800 easy swim (warm-up)

400 IM kick

6×400 (odd 400s IM/even 400s free), RI :30

400 easy swim (cool down)

= 4000