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

No DISTANCE left to run

BEGINNER WORKOUT:

400 easy swim (warm-up)

400 free pull

400 free kick

3×200 free, RI :30

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

5×300 free, RI :15

200 easy swim (cool down)

= 3200

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

500 free pull

4×500 free, RI :20

500 easy swim (cool down)

= 5000

Breathing every 3, 5 and 7 strokes

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free pull

200 free kick

4×50 free sprint on the 2:00

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

4×75 free (25 breathing every 3 strokes/25 breathing every 5 stroke/25 breathing every 7 strokes) on the 2:40

8×50 free (odd 50s easy/even 50s sprint) on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

8×75 free (25 breathing every 3 strokes/25 breathing every 5 strokes/25 breathing every 7 strokes) on the 1:30

10×50 free (2 50s sprint/50 easy) on the 1:20

400 easy swim (cool down)

= 3000

Pull

BEGINNER WORKOUT:

6×50 easy swim on the 2:00 (warm-up)

10×50 free pull on the 2:00

500 free kick

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

10×50 free pull on the 1:00

2×500 free descending in time on the 10:00

200 easy swim (cool down)

= 2300

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

500 free pull

10×50 free pull on the :45

3×500 free descending in time on the 8:00

200 easy swim (cool down)

= 3700

Underwater travel/free

DRYLAND

Run (or walk) 3 miles, 20 sit ups, 3x:30 planks, 20 banana crunches, 20 push ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 underwater travel/25 free) on the 3:00

6×100 free breathing every 5th stroke, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 underwater travel/25 free) on the 2:00

10×100 free breathing every 5th stroke on the 2:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×50 (25 underwater travel/25 free) on the 1:15

10×100 free breathing every 5th stroke on the 1:45

5×200 free pull on the 2:45

200 easy swim (cool down)

= 3200

Dryland, free and back

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:30 bird dogs, :30 body squats, :30 russian twists, :30 x jumps

SWIMMING

BEGINNER WORKOUT:

5×50 easy swim on the 2:00 (warm-up)

5×50 free on the 1:30

10×25 dolphin kick on back drill on the 1:00

10×25 back sprint on the 1:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

10×50 (odd 50s free/even 50s back) on the 1:30

20×25 (odd 25s back kick/even 25s back sprint) on the 1:00

10×50 (odd 50s double arm back drill/even 50s back) on the 1:30

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick with fins

10×50 free pull on the :50

20×25 (odd 25s underwater travel with fins/even 25s dolphin kick on back drill) on the :30

10×50 free pull on the :45

200 fast free, rest :30, 50 easy free, 200 fast free

250 easy swim (cool down)

= 3200

Choice/free/IM

BEGINNER WORKOUT:

6×50 easy swim on the 1:30 (warm-up)

10×25 choice kick on the :50

5×100 choice on the 2:45

5×100 free descending in time on the 2:30

10×25 easy swim on the :40 (cool down)

= 1800

INTERMEDIATE WORKOUT:

10×50 easy swim on the 1:15 (warm-up)

10×50 free on the :55

200 choice kick

5×100 (odd 100s IM/even 100s anything but free) on the 2:15

5×100 free descending in time on the 1:45

200 free pull

16×25 choice (odd 25s sprint/even 25s easy) on the :45

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

10×50 free on the :50

10×50 free on the :45

200 choice kick

5×100 (odd 100s IM/even 100s reverse IM) on the 1:45

5×100 free descending in time on the 1:20

200 free pull

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

500 easy swim (cool down)

= 3900