Swim Workout 1-7-08 for endurance

Warm Up

100 SPK (Swim, Pull, Kick)

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

6x50, increase intensity from 75-95%

20-minute or 1000 yard continuous swim

50 yard cool-down

Beginner Main Set

8x25, increase intensity from 75-95%

4x200 on 30 sec rest

50 yard cool down