Wednesday, December 25

12-Day of Christmas Swim Workout (Edit distances and intervals to suit your level:)

12x50 swim @ :55
11x50 pull @ :50
10x75 @ 1:20 (back/breast/free)
9x100 @ 2:00 (50 swim/get out, 5 push-ups/50 FAST!)
8x25 @ :30 (tarzan drill, start at the flags with no push off the wall)
7x50 @ :45 (all strong)
6x75 @ 1:15 (25 fly/50 free)
5x25 @ :30 (sprint to the middle of the pool, flip turn, swim back to wall)
4x100 @ 1:15 (MAKE THE INTERVAL!)
3x50 @ :60 (25 easy double-arm backstroke/25 freestyle distance per stroke)
2x100 pull @ 1:30 (breathing every 5th stroke)
1x300 cool down (50 Frog/50 non-free/50 free, repeat)
*5000 total*

Monday, December 23

A:
500 (200 Swim/50 Kick)
300 IM (Kick/Drill/Swim)
4x50 w/:10 rest (25 Drill/25 Swim)
6x150 @ 2:15 (50 non-free/100 Build)
12x25 @ :30 (Descend Stroke Count 1-3, 4-6, etc)
5x100 @ 1:40 (25 FAST!/50 easy/25 FAST!)
12x25 @ :30 (Breathe 2x only/1x only/none, repeat)
4x75 @ 1:15 (25 Underwater as far as you can/50 Ascend)
6x25 @ :30 (breast stroke arms with freestyle kick, head out of water )
5x50 SPRINT! @ 1:10
300 Pull (50 Shark Drill/100 Pull)
100 cool down w/Buoy between ankles
*4100 total*

B:
500 (200 Swim/50 Kick)
300 (Kick/Drill/Swim)
4x50 w/:10 rest (25 Drill/25 Swim)
6x150 @ 3:00 (50 non-free/100 Build)
8x25 @ :40 (Descend Stroke Count 1-3, 4-6, etc)
4x100 @ 2:00 (25 FAST!/50 easy/25 FAST!)
6x25 @ :40 (Breathe 3x only/2x only/1xonly, repeat)
4x75 @ 2:00 (25 Underwater as far as you can/50 Ascend)
3x50 SPRINT! @ 1:30
300 Pull (50 Shark Drill/100 Pull)
*3400 total*

C:
500 (200 Swim/50 Kick)
300 (Kick/Drill/Swim)
4x50 w/:10 rest (25 Drill/25 Swim)
4x150 w/:30 rest (50 non-free/100 Build)
8x25 w/:10 rest (Descend Stroke Count 1-3, 4-6, etc)
3x100 w/:30 rest (25 FAST!/50 easy/25 FAST!)
300 Pull (50 Shark Drill/100 Pull)
*2400 total*