Swim Workout 1-10-08 for Technique (emph. balance)

Warm Up

100 SPK

Drill Set - Balance

4x25 head-led balance (25 prone, 25 back, 25 left, 25 right)

4x25 hand-led balance

4x25 head-led balance with rotation (25 prone, 25 back)

50 hand-led full rotation (prone, right side, back, left side)

50 Single switch (stroke, kick 6 beats, stroke to the other side, kick 6 beats)

50 Triple switch (same as above, but take 3 strokes)

50 one-arm drill (left hand down, right hand back)

50 regular swim

50 3/4 catch-up drill

50 regular swim

--Drill as much as you need to feel balanced in the water before moving on--

Finish with 4x25, counting strokes

Main Set - Golf

(For swimming golf, watch the clock and count your strokes.  At the end of each 50 or 25, add the number of strokes you take to your time; if you swim a 50 in 52 seconds taking 42 strokes, your score is 94.  Try to make your golf score as low as possible.)

2x50 @ 75%

2x50 @ 80%

2x50 @ 90%

4x25 @ 95-100%

Cool Down

50 easy swim, any stroke