Swim Workout #3

by Francis Schmitz

Beginner
1,000 yards total

100 wu
50-finger tip drag
50-6/3/6

6 x 50 with 15 sec RI
8 Deck ups
50-fist drill
3 x 100 w 30 sec RI (fast down-easy back)
50-pull bouy (feel hip rotation with each stroke)

100-CD


Intermediate
1,800 yards total

200-WU
50-1 arm drill
50-catch up drill
8 x 50 on 1 min

50-forward scull (head in water, breathe as needed)
10 Deck ups
50, 75, 100, 150, 200, 150, 100, 75, 50 with 15-30 sec RI (change speed up & down lane)

100 CD