Swim Workout #4

by Francis Schmitz

Beginner Workout
(1,000 yards total)

100- Warm up

50- 6/1/6 feel relaxed on side
50- finger tip drag
6x50 with 15" rest interval (RI)
Vertical kick for 30" then 15" RI, may use hands to scull
1 x 200- pull buoy (feel full, long reach on catch, feel hips rotate)
1 x 100 - kick board, from the hips
1 x 100 -1 arm drill (watch catch arm for good high elbow, finger tips pointing toward bottom)
2 x 100 with 30" RI (fast down, easy back)

100- CD


Intermediate:
(1,800 total)

200 WU
50- 6/1/6
50 catch up drill/

8 x 50 on 1'
100 - 1 arm Drill (full reach, rotation, touch thumb on side of leg at same spot each time)
10 x Vertical kick, 30" on with 15" RI  (kick from hips, may use hands to scull)
3 x 100 on 2:15 (practice long reach, rotation, touching leg at full extension)
5 x 100     #1: 25 fast, 25 steady, 25 fast, 25 steady
                 #2: 50 fast, 50 steady
                 #3: 100-all out
                 #4: 50 steady, 50 fast
                 #5: 25 steady,25 fast, repeat

200 CD