March 2018 – 31 Days of Swim Training

Month 4: Swim Training

91 / 365
Thursday, March 01, 2018
Daily Challenge
Total Lap Distance: 300m
WORKOUT
30 Min front crawl – sporadic rest
Other Training: Resistance Training

92 / 365
Friday, March 02, 2018
Daily Challenge
Total Lap Distance: 210m
WORKOUT
• 50 m front crawl
• Side breathing drills 25m each side
• 15m breathing x 6 sets
• 50 m front crawl
Other Training: none

93 / 365
Saturday, March 03, 2018
Daily Challenge
Total Lap Distance: 225m
WORKOUT
• 25 m front crawl x 4 – rest 20 sec between
• 100 m flutter kick
• 50 m buoy front crawl
COOLDOWN
• 50 m front crawl – struggled
Other Training: Resistance Training

94 / 365
Sunday, March 04, 2018
Daily Challenge
Total Lap Distance: 350m
WORKOUT
• 200 m front crawl – sporadic, untimed rests
• 150 m flutter kicks – untimed rest
Other Training: Resistance Training

95 / 365
Monday, March 05, 2018
Daily Challenge
Total Lap Distance: 475m
WARMUP
• 25m x 2 – front crawl = 50m total
• 25m x 2 – breath in water, then side = 50 m total
WORKOUT
• 4 x 25 front crawl = 100m total
• 25 m – 20 sec rest- 50 m = total 75m
• 25 m, 25m, 25m, 50m, 75m – rest 20 sec between each length = 200 m total
Other Training: Resistance Training

96 / 365
Tuesday, March 06, 2018
Daily Challenge
Total Lap Distance: 775m
WARMUP
• 50 m warm up front crawl
• 25 m breathing – flutter board
• 25 m arm drag front crawl
WORKOUT
• 10X25m front crawl – 15 sec rest between sets
• 10x25m flutter kick – 20 sec rest between sets
• 25 m-rest 30- 50m-rest 1 minute 100m
Other Training: Resistance Training

97 / 365
Wednesday, March 07, 2018
Daily Challenge
Total Lap Distance: 1075m
WARMUP
• 75m front crawl
• 50m no arms breathing drill
• 50m arm drag drill
WORKOUT
• 8×25 front crawl – 10 sec rest
• 8×25 6 kick switch – 15 sec rest
• 4x75m front crawl – 20-30 sec rest
• 2x100m front crawl – 30 sec rest
Other Training: None

98 / 365
Thursday, March 08, 2018
Daily Challenge
Total Lap Distance: 1425m = .90 Miles
WARMUP
• 100m front crawl
• Bubble breathe drill with kickboard – 6x25m 10 sec rest
• 50-75m arm drag front crawl
• Stream line practice front glides/torpedos 25-50m
WORKOUT
• 10x25m front crawl 15 second rest – pace time = 25 seconds
• 10x25m flutter kick 10 second rest – pace time = 30-35 seconds
• 4x100m front crawl – 20 second rest
COOLDOWN
• 150m front crawl to finish (6 lengths)
Other Training: Resistance Training

99 / 365
Friday, March 09, 2018
Daily Challenge
Total Lap Distance: 975m = 40 minutes
WARMUP
• 150 m
• Front crawl distance intervals – 30 seconds rest between each – incorporate 1 length breaststroke in each distance interval
WORKOUT
• 50m
• 75m
• 100m
• 150m
• 6×25 – Front Drag – 20 seconds rest
• 6×25 – 6 Kick-switch – 20 seconds rest
• 6×25 – Flutter Kick with Kickboard – 15 seconds rest – pace time = 35 sec.
Other Training: None

100 / 365
Saturday, March 10, 2018
Daily Challenge
Total Lap Distance: 1000m
WARMUP
• 200m
WORKOUT
• 6×25 – Front Drag – 20 seconds rest
• 6×25 – 6 Kick-switch – 20 seconds rest
• 6×25 – Flutter Kick with Kickboard – 15 seconds rest – pace time = 35 sec.
MAINSET
• 25m rest 20
• 50m rest 20
• 75m rest 20
• 150 m rest 20
COOLDOWN
• 2×25 – fast/slow – focused breathing
Other Training: Resistance Training

101 / 365
Sunday, March 11, 2018
Daily Challenge
Total Lap Distance: 1550m = 1.18 miles
WARMUP
• 150m front crawl
• 8x25m arm drag front crawl – 20 second rest – pace time = 30 seconds
• 6x25m 6-kick switch – 15 seconds rest
• 5x25m flutter kick with kickboard – 15 seconds rest – pace time = 30 seconds
Rest two minutes
WORKOUT
• Distance intervals – Front crawl – 30-45 seconds rest between each distance
• 25m
• 50m
• 75m
• 100m
• 125m
• 150m
• 7x25m arm drag front crawl – 20 second rest – pace time = 30 seconds
• 4x25m 6-kick switch – 15 seconds rest
• 5x25m flutter kick with kickboard – 15 seconds rest – pace time = 30 seconds
Other Training: Resistance Training

102 / 365
Monday, March 12, 2018
Daily Challenge
Total Lap Distance: 1400m
WARMUP
• 100 m front crawl
• 50 arm drag
• 50 m breathing with board
WORKOUT
• 10×25 flutter kick – 30 sec pace time
• 10×25 front crawl – 25 sec pace-15 sec rest
• 75m-100m-125m-150m rest 45 between sets
Other Training: Resistance Training

103 / 365
Tuesday, March 13, 2018
Daily Challenge
Total Lap Distance: 1050m
WARMUP
• 150m
WORKOUT
• Breathing pyramid: up to 5 and back to 2 = 400 m
• 25m flutter kick with board 5 second rest – breathing drill 25m – repeat switch arms for breathing drill = 100 m
• Torpedo kick – stream line 100m 4 breaths per 25m = 100 m
• 300m swim
Other Training: Resistance Training

104 / 365
Wednesday, March 14, 2018
Daily Challenge
Total Lap Distance: 1350m
WARMUP
• 200m
• Stream line torpedo kick 3 breaths per 25m for 100m
WORKOUT
• Breathing pyramid up to 5 and down to 2 – 50m lengths = 400 m
• Breathing drill 50m per side = 100m
• 10x25m flutter kick with board – 45 second place time – 15 second rest =250
• 350m swim
Other Training: None

105 / 365
Thursday, March 15, 2018
Daily Challenge
Total Lap Distance: 1100m
WARMUP
• 200m
WORKOUT
• Breathing pyramid up to 5 and down to 2 – 50m lengths = 400m
• Breathing drill 50m per side = 100 m
• 400 m swim
Other Training: Resistance Training

106 / 365
Friday, March 16, 2018
Daily Challenge
Total Lap Distance: 1400m
WARMUP
• 200m
WORKOUT
• Breathing pyramid up to 5 and down to 2 – 50m lengths = 400 m
• Flutter kicks 50m per side = 100 m
• 10X25 breathing drill (5 sets each side) = 250
• 450 m swim
Other Training: None

107 / 365
Saturday, March 17, 2018
Daily Challenge
Total Lap Distance: 1250m
WARMUP
• 200m
WORKOUT
• Breathing pyramid 2 up to 5 – 50 m lengths – TOTAL: 200m
• Flutter kicks – 10×25 – Total: 250m
• 3 x 200 m (20 second rest intervals between sets) – 600m
Other Training: Resistance Training

108 / 365
Sunday, March 18, 2018
Daily Challenge
Total Lap Distance: 1250m
WARMUP
• 200 m
• 6×25 m flutter kicks with board
WORKOUT
• 750m consecutive swim (sprint triathlon distance)
Other Training: Resistance Training

109 / 365
Monday, March 19, 2018
Daily Challenge
Total Lap Distance: 1350m
WARMUP
• 3x25m flutter kick w board
• 3x 25m tombstone kick
• 6 x25 torpedo kick 20 sec rest – 3 breaths only
WORKOUT
• 3×300 front crawl – 30 sec rest between sets
• 4x25m sprint – 10 sec rest
COOLDOWN
• 25m front crawl – no breathing
• 25m cool down – controlled
Other Training: Resistance Training

110 / 365
Tuesday, March 20, 2018
Daily Challenge
Total Lap Distance: 950m
WARMUP
• 3x25m flutter kick w board
• 3x 25m tombstone kick
• 6 x25 torpedo kick 20 sec rest – 3 breaths only
WORKOUT
• 3×300 front crawl – 30 sec rest between sets
• 4x25m sprint – 10 sec rest
COOLDOWN
• 25m front crawl – no breathing
• 25m cool down – controlled
Other Training: Resistance Training

111 / 365
Wednesday, March 21, 2018
Daily Challenge
Total Lap Distance: 950m
WARMUP
• 50m Front crawl
WORKOUT
• 10x25m resistance kick 30 seconds rest – use the pace clock
• 8x25m arm drag front crawl – 40 seconds rest
• 10x25m breathing drill with board alternate sides every 25m – 30 seconds rest
COOLDOWN
• 200m swim at the end – focus on technique not speed
Other Training: None

112 / 365
Thursday, March 22, 2018
Daily Challenge
Total Lap Distance: 1050m
WARMUP
• 100m
WORKOUT
• 4x50m resistance kick (tombstone) – 40 second break – Don’t rest within the 50m
• 5x50m arm drag front crawl – 40 seconds rest – Don’t rest within the 50m
• 10x25m breathing drill with board alternate sides every 25m – 30 seconds rest
COOLDOWN
• 250m swim
Other Training: Resistance Training

113 / 365
Friday, March 23, 2018
Daily Challenge
Total Lap Distance: 600m
WARMUP
• 25m torpedo kick on the minute every minute for 6 minutes between 5 and 3 breaths per 25m
• 100m pull boy front crawl focus on not lifting your body too far out of the water when breathing
WORKOUT
• 6x 25m sprints – 30 seconds rest – 2 minutes break and repeat 6x25m
COOLDOWN
• 200m swim at the end if you want to
Other Training: None

114 / 365
Saturday, March 24, 2018
Daily Challenge
Total Lap Distance: 850m
WARMUP
• 6x25m flutter kick with board – 25 seconds rest
• 6x25m breathing drill alternating arms every 25m – 25 seconds rest
WORKOUT
• Breathing pyramid – make sure you go up to 5 and back down
2,3,4,5,5,4,3,2 – 25m each
COOLDOWN
• 350m swim
Other Training: Resistance Training

115 / 365
Sunday, March 25, 2018
Daily Challenge
Total Lap Distance: 1600m
WARMUP
• 100m
WORKOUT
• 10x25m tombstone kick – 25 seconds rest
• 10x25m 6kick switch – 20 seconds rest
• 4x100m front crawl – 30 seconds rest
• Breathing pyramid only go up to 5 not back down – starting at 2
• 500m swim at the end
Other Training: Resistance Training

116 / 365
Monday, March 26, 2018
Daily Challenge
Total Lap Distance: 1075m
WARMUP
• 75m warm up either torpedo kick or breathing drill
WORKOUT
• Swimming hill
• 25m
• 50m
• 75m
• 100m
• 125m
• 150m
• 175m
• 200m
• 30 seconds rest between each distance
COOLDOWN
• 350m swim
Other Training: Resistance Training

117 / 365
Tuesday, March 27, 2018
Daily Challenge
Total Lap Distance: 1450m
WARMUP
• 250m front crawl
WORKOUT
• 10x 50m torpedo kicks 6-8 breath’s per 50m 25 seconds rest
• 4x50m breathing drill alternate sides every 50m 25 seconds rest
• (6x25m sprint 25 seconds rest) x3 2 minutes rest between each set of 6
COOLDOWN
• 50m – don’t forget about your head position and breathing though
Other Training: Resistance Training

118 / 365
Wednesday, March 28, 2018
Daily Challenge
Total Lap Distance: 1050m
WARMUP
• 50m arm drag crawl
WORKOUT
• 1000m swim – (23 minutes)
Other Training: None

119 / 365
Thursday, March 29, 2018
Daily Challenge
Total Lap Distance: 1300m
WARMUP
• 50m arm drag
WORKOUT
• 4 X 300m intervals – 30 sec rest between sets
Other Training: Resistance Training

120 / 365
Friday, March 30, 2018
Daily Challenge
Total Lap Distance: 1000m
WARMUP
• 50m slow front crawl
• 50m arm drag
• 10 x 25m – on my back kicks with board (no rest in between)
• 10 x 25m – Breathing drill, every 25m switch sides
WORKOUT
• 250m front crawl
• 6x25m very controlled – 20 sec rest between
Other Training: None

120 / 365
Saturday, March 30, 2018
Daily Challenge
Total Lap Distance: 1900m
WORKOUT
• 1900m front crawl – (1.2 miles – 38 laps)
Other Training: Resistance Training

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