3/13/08 Swim Workout Intervals

Warm Up
100 SPK

Drill Set
4x50 swim/50 drill choosing your own drills or using the following
One-arm swim L
One-arm swim R
Fist swim
Quick catch

Main Set 1
Rest 10 sec after each 50, 20 sec after the second distance
50 easy/50 time trial
50/100
50/150
50/200

Main Set 2
Rest 20 sec after each 50, 10 sec after the second distance
50 hard/50 time trial
50/100
50/150
50/200

Cool Down
100 easy