Week 3 Swim Workouts

Monday Recovery Swim

• Warmup: 300 Meters (100 free/100 choice/100 kick)
• MAIN SET:
• 1) DRILLS: Slow arm recovery, quick catch, and high swingers. (checkout this video for a demo of each by Dave Scotthttp://www.youtube.com/watch?v=GUULNJEdKU8) (25 M slow arm recovery/25 M free/25 M quick catch/25 M back stroke/25M high swingers/25 M free) x 4 reps
• 2) PULLING: 2 x 200 straight pull will pool buoy and paddles
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)
• TOTAL: 1600 M

Friday Endurance Swim

• Warmup: 400 Meters (100 free/100 nonfree/100 kick/100 free)
• MAIN SET:3x500 meters -start out easy and then build each 500. You should decrease in time for each 500. Rest btwn each 500-25 seconds
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)

TOTAL: 2200 M