Swim Workout 1-21-08 for Endurance

Warm Up

100 SPK

Drill Set

50 fingertip drag

50 3/4 catch-up

50 fist swim

2x25 regular swim, count strokes

Main Set (Olympic/Iron)

6x25 @ 90-95%

1400 yard or 28 minute continuous swim

-OR-

3x500 w/ 20 sec rest

Main Set (Beginner)

6x25 @ 90%

6x200 w/ 20 sec rest

7 minute or 350 yard continuous swim

Cool down

50 easy