3/6/08 Interval Swim Workout

Warm Up
100 SKIPS (Swim, Kick, IM*, Pull, Swim)

Drill Set
4x50 drill
Choose your own drills or do the following sequence
3/4 catch-up
Fingertip drag
Fist swim
Quick catch

Main Set
5x300 aerobic effort, 20 sec RI
5x100 anaerobic effort, 40 sec RI

Cool Down
100 easy

*IM (Individual Medley) sequence is butterfly, backstroke, breastroke, freestyle. If you can't do butterfly, do breastroke instead.