Swim Workout 2/4/08 for Endurance

Warm Up

100 SPK

6x50, drill 25/swim 25

    - fingertip drag

    - catch-up

    - 3/4 catch-up

    - fist swim

    - one-arm right

    - one-arm left

Main Set (Olympic/Half Iron)

1x1500

-or-

30 minute continuous swim

-or-

3x500

Main Set (Beginner)

10 minute continuous swim

5x200 @ moderate intensity on 15 sec rest

Cool Down

Swim 50 easy breaststroke, backstroke, or elementary backstroke