Week of 3/3/08 Swim Workout for Technique

Warm Up
100 SKIPS (Swim, kick, IM, pull, swim)

Drill Set 1
4x50 drill/50 swim using a drill of your choice (use one drill for this set, and really focus on perfecting it)

Drill Set 2
2x25 kick on front (streamlined)
2x25 kick on back (streamlined)
2x25 freestyle
2x25 backstroke
2x25 catch-up freestyle
2x25 catch-up backstroke
2x50 combo drill (swim freestyle 3 strokes, balance on side, then rotate to 3 strokes on back)

Drill set 3
4 x 100 as:
25 quick catch
25 fist swim
25 quick catch
25 regular swim
4x25 as fast as possible while maintaining form on 30 sec RI

Cool Down
100 easy