Swim Workout 1-14-08 for Endurance

Warm Up
100 SPK

Drill Set
50 fingertip drag, 50 swim
50 catch-up, 50 swim
50 3/4 catch-up, 50 swim
50 fist swim, 50 swim

Iron/Olympic Main Set
4x50, build intensity to 95%
24-minute or 1200 yard continuous swim

Beginner Main Set
6x25, build intensity to 95%
5x200 on 30 sec rest

Cool Down
50 yards, any stroke