Workout #1
Warmup
200
Main Set
400 easy, 300 medium, 100 hard - :10 seconds rest
2 x 100 pull - :05 seconds rest
4 x 300 alternating easy, medium
Cooldown
300
Total Distance
2200
Workout #2
Warmup
300
Main Set
4 x 100 (50 offstroke, 50 Hard)
2 sets of the following:
200 easy, 150 medium, 100 hard, 50 offstroke
Cooldown
200
Total Distance
2500
Workout #3
Warmup
200
Main Set
Fins on:
3 times of the following:
Arms folded above head kick 6 times with rotation – 50
Arms Streamline above head kick 6 times with rotation – 50
Kick on Back – 50
Kick on Back with rotation – 50
6 x 25 with Fins
Fins off
6 x 25 :30 Interval
6 x 100 1:55 Interval
2 x 200 4:00 Interval
Cooldown
200
Total Distance
2300
Workout #4
Warmup
200
Main Set
Do these drills 4 x
Catchup Drill – 50
Catchup Drill with Finger Tip Drag – 50
Catchup Drill with Thumb Scrape – 50
6 x 100 alternate backstroke and freestyle on the 50’s
2 x 300 10 sec Rest
4 x 200 10 sec Rest
Cooldown
300
Total Distance
3100
