Simply the BREAST

BEGINNER WORKOUT:

200 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

6×100 breast kick on the 2:15

200 breast (50 breast/50 choice breast drill) working on technique

2×100 breast on the 2:15

200 breast (50 breast/50 choice breast drill)

2×100 breast on the 2:10

200 breast (50 breast/50 choice breast drill)

2×100 breast sprint on the 2:05

200 easy free (cool down)

= 2700

INTERMEDIATE WORKOUT:

300 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

8×100 breast kick on the 2:00

200 breast (50 breast/50 choice breast drill) working on technique

3×100 breast on the 2:00

200 breast (50 breast/50 choice breast drill)

3×100 breast on the 1:55

200 breast (50 breast/50 choice breast drill)

3×100 breast sprint on the 1:50

200 easy free (cool down)

= 3300

ADVANCED WORKOUT:

500 free (warm-up)

500 kick with kick board (alternate 50 free kick/50 breast kick)

10×100 breast kick on the 1:45

200 breast (50 breast/50 choice breast drill) working on technique

4×100 breast on the 1:45

200 breast (50 breast/50 choice breast drill)

4×100 breast on the 1:40

200 breast (50 breast/50 choice breast drill)

4×100 breast sprint on the 1:35

200 easy free (cool down)

= 4000

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Honey, IM Good

BEGINNER WORKOUT:

200 easy swim (warm-up)

3×100 IM on the 4:15

20×25 IM order on the :50

200 IM kick

8×50 (25 free/25 fly, 25 free/25 back, 25 free/25 breast, 25 free/25 free, repeat), RI :20

3×100 IM on the 4:00

400 easy swim (cool down)

= 2300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

3×100 IM on the 4:15

20×25 IM order on the :40

200 IM kick

8×50 (25 free/25 fly, 25 free/25 back, 25 free/25 breast, 25 free/25 free, repeat), RI :20

3×100 IM on the 4:00

400 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 easy swim (warm-up)

3×200 IM on the 3:30

20×25 IM order on the :30

400 IM kick

8×50 (25 free/25 fly, 25 free/25 back, 25 free/25 breast, 25 free/25 free, repeat), RI :20

3×200 IM on the 3:00

400 easy swim (cool down)

= 3500

Pace

We’re doing a sprint workout today that we wanted to explain.

Example:  12×25 free sprint at 100 pace, RI :20

You would first need to figure out how long it takes you to swim a 100 free.  If it takes you 1:30, then you would swim a 25 in approximately :22.  You would then try to sprint your 25s in :22 and rest (RI) for :20 between each 25.

If this is too much to think about, just sprint them without worrying about your pace.

BEGINNER, INTERMEDIATE and ADVANCED WORKOUT:

400 easy free (warm-up)

12×25 free sprint at 100 pace, RI :20

400 free kick

12×25 back sprint at 200 pace, RI :20

400 back kick

8×50 free at 200 pace, RI :20

400 free kick

8×50 back at 200 pace, RI:20

400 easy swim (cool down)

= 3800

You Know IM No Good

BEGINNER WORKOUT:

4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)

4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)

4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30

4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30

20×25 IM order on the :50

3×100 IM on the 2:00

3×200 IM on the 4:00

6×50 easy free, RI :30 (cool down)

= 4100

INTERMEDIATE WORKOUT:

4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)

4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)

4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30

4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30

20×25 IM order on the :40

4×100 IM on the 1:45

4×200 IM on the 3:45

6×50 easy free, RI :30 (cool down)

= 4400

ADVANCED WORKOUT:

4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)

4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)

4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30

4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30

20×25 IM order on the :30

5×100 IM on the 1:30

5×200 IM on the 3:15

6×50 easy free, RI :30 (cool down)

= 4700

Breaking the DISTANCE

BEGINNER WORKOUT:

500 easy free (warm-up)

500 choice kick

6×300 free on the 6:00

6×50 easy choice, RI :30 (cool down)

= 3100

INTERMEDIATE WORKOUT:

500 easy free (warm-up)

500 choice kick

6×400 free on the 7:00

6×50 easy choice, RI :30 (cool down)

= 3700

ADVANCED WORKOUT:

500 easy free (warm-up)

500 choice kick

6×500 free on the 7:00

6×50 easy choice, RI :30 (cool down)

= 4300

Young, Wild & FREE

BEGINNER WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :50 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

INTERMEDIATE WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins

if you have them on the :40 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

ADVANCED WORKOUT:

2×200 free, RI :30 (1st 200 easy, 2nd 200 build by 50s), 2×25 underwater travel with fins if

you have them on the :30 (warm-up)

6×75 (25 free kick/25 free choice of drill/25 free) on the 1:30

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

16×25 free sprint, RI :20

6×50 easy free on the :50

6×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

200 easy (cool down)

= 3650

15s in ’15

BEGINNER WORKOUT:

200 easy free, 10×50 free on the 1:00, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

INTERMEDIATE WORKOUT:

200 easy free, 10×50 free on the :55, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500

ADVANCED WORKOUT:

200 easy free, 10×50 free on the :45, 300 choice kick (warm-up)

15×100 free, RI :15

15×50 free, RI :15

250 easy free (cool down)

= 3500