Swim Workout #5

by Francis Schmitz
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Beginner
(1,400 total)

100-WU (warm up)
50- 1 arm drill (place non-pull hand on kick board. Focus on rotating, a full reach, you pull, and your push)
50- Catch up drill (rotate body, reach past other finger tips, catch, pull, push)
6- 50 w 15" RI (rest interval)
50- Kick (use board, place head in h2o, breath as needed)
50-horizontal scull

ladder-50,75,100,150,100,75,50 w 15"-30" RI

200- CD (cool down)


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Intermediate
(1,800 total)

200-WU
100- 1 arm drill (full rotation, reach12-18" in front of head, catch, pull, push. Watch high elbow)

8 X 50 on 1'
100- kick (use board with head in h2o. Breath as needed, feel kick from hips)
16 x 25 w 10" RI
2 x 200 streaky, strong w 30" RI

200- CD