Swim Workout #2

by Francis Schmitz

Beginner
1,100 yards total

100-wu
50-Fist Drill
50- scull (feel the h2o)

6 x 50 with :15 Rest Interval (RI)
Vertical Kick, 1x10' w/15 RI
50-1 arm drill
50-pull buoy (feel hip rotation)

3x100 w/30 RI   1 set: 25 fast,  25 steady, 50 fast
                            2 set: 25 fast,  25 steady, 50 fast
                            3 set: 25 fast,  25 steady, 50 fast
200 CD, practice drills of choice

Intermediate
1700 yards total

300 WU
50-Zipper drill
50-6/1/6

8x50 on 1 min
50-Scull(feel the h2o)
50-kick (no board, hands out front, point toes)
2x100 30"RI
Hypoxic breathing 3,5,7, repeat
2 x 100 on 2 min (if swimming with others, follow 1st person at flag, work to catch up, feel the bubbles/draft)

1 x 100 Back stroke, relax, train supporting muscles
1 x 100 Breast stroke
200 CD