Level 1
Swordfish
FocusBreathing
Total600y
Warm Up
- 4x25 Free, fins on
- 2x50 Kick board
Main Set
- 8x25 Free @ :45 (Side breath)
- 4x25 Backstroke, easy
Cool Down
- 100 Choice, slow
Keep head down!
FeaturedSwimSets
Updated Every 2 Weeks!
Book Next Lesson!Level 2
Mahi Mahi
FocusEndurance
Total1200y
Warm Up
- 200 Swim / Kick mix
- 4x50 Build speed
Main Set
- 10x50 Free @ 1:10
- 200 Pull buoy
- 4x25 Sprint!
Cool Down
- 100 Backstroke
Adults
Intermediate Dev
FocusTechnique
Total1800y
Warm Up
- 300 Choice swim
- 6x50 Drills (Catch up)
Main Set
- 5x100 Free desc 1-5
- 10x50 Pull @ 1:00
- 200 IM order
Cool Down
- 200 Easy double arm back
Breathe!
Adults
Adv. Masters
FocusPace Work
Total3500y
Warm Up
- 500 Swim/Pull/Kick
- 8x50 IM transition
Main Set
- 4x400 Free @ Base +15
- 10x100 Best Average @ 1:30
- 8x50 Kick @ 1:10
Cool Down
- 200 Loosen