Week of 3/31/08: Swim Workout 1

This workout uses endurance intervals to increase race pace endurance.  Effort level on intervals should be moderately hard to energetically hard.

Warm Up

100 SPK

Drill Set

4x100 as 25 swim, 50 drill, 25 swim fast

- Fist swim

- Quick catch

- One arm (left)

- One arm (right)

8x25 kick, alternating fast/easy

Main Set

4x100 @ TT pace + 10 seconds

2x25 all-out, maintain form

2x25 backstroke or breaststroke

4x100 @ TT pace + 5 seconds

Cool Down

100 easy