Swim Workout 10

11/25/09

Warmup: 300 free, 300 choice.

4 x 200s - 100 kick, 100 underwater turns(go underwater at the flags and flip turn underwater). On 3:15.

12 x 50s - On 1 minute. 2 free, 2 back. Working on technique.

10 x 25s swim - 1 fast, 1 easy, 2 fast, 2 easy. 5 free, 5 stroke.

200 - all-out broken(first round is 2 x 100, second round is 4 x 50, third round is 8 x 25). On 4:00.
2 x 100 - 50 kick, 50 swim(same stroke as 200). On 1:50.
2 x 50 - 1 drill, 1 swim. On 1:00. Choice.
Six times through. 1 time free, 1 time stroke


200 cool down.