Week of 4/14/08: Swim Workout 1

Warm Up
100 SKIPS

Kick Set
w/ fins, if you have them
6x50 kick, alternating 25 flutter kick w/ 25 dolphin kick
4x25 kick hard

Main Set
4 x (4x50, 100)
- 50s are all at steady pace
- Sets 1 and 3, swim the 100 as 50 moderately hard/50 hard
- Sets 2 and 4, swim the 100 as 50 hard/50 very hard
- 50s are on 30 sec rest, w/ extra 45 sec after the 50s and the 100

Cool Down
100 easy