Swim Workouts Week 9

MONDAY SWIM WORKOUT

1. WARM UP 200M-50 KICK/ 50 SWIM
2. 3 X 200 M--USE PADDLES + BUOY IF YOU HAVE THEM
3. LEG KICK WORK 6 X 50--KICK BOARD, SIDE KICK, BACK KICK
4. 4X 100 SWIM--20 SECS REST BETWEEN SETS 70 % EFFORT
5. COOL DOWN 200M--2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)

TOTAL 1500 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