Swim Workouts Week 1

Week of October 25th:

Moderate Distance Workout with some speed

WARM UP 300M	50 M FREE 50 M LEG KICK REPEAT 3 TIMES
DISTANCE 2 X 300	MAINTAIN PACE THROUGHOUT 80% EFFORT
SPRINTS 4 X 50	90% EFFORT 15 SECONDS REST BETWEEN SPRINTS
LEG KICK 4 X 50	KICK BOARD, SIDE KICK, BACK KICK
DRILLS 6 X 50	WORK ON ARM TECHNIQUE
COOL DOWN 200M	EASY SWIM PRACTICE BI-LATERAL BREATHING
TOTAL 1800 M

Distance Workout

WARM UP 200M	4x 50 KICK/50 SWIM
4 X 200 M FAST	USE PADDLES + BUOY IF YOU HAVE THEM
2 X 400 M	1500 M RACE PACE 30 SECONDS REST BETWEEN
LEG KICK 6 X 50	KICK BOARD, SIDE KICK, BACK KICK
6 X 100 SPRINTS	20 SECS REST BETWEEN SPRINTS 80 % EFFORT
COOL DOWN 200M	2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)
TOTAL 2500M