2/14/08 Swim Workout for Technique/Intervals

Warm Up
100 SPK

Drill Set
Choose one of the following sets of 400:
Balance
2x50 side glide
2x50 3/4 catch up
2x50 one-arm drill (right arm only)
2x50 one-arm drill (left arm only)
Catch
4x50 25 fist swim/25 regular swim
4x50 quick catch drill
All-around
4x100 drill 50/swim 50
- fingertip drag
- catch-up
- 3/4 catch-up
- fist swim

Main Set
4x200
4x100
4x50

Cool Down
100 backstroke

Total yards: 2200