Training Day 1: January 4, 2010

Swim Workout

Warm Up:
150 swim-FS slow
50 kick
150 swim-FS medium
50 kick
150 anything other than freestyle
50 kick

Drill with fins:
100 catch up drill with fins
50-odds dolphin kick on front, evens dolphin kick on back
100 swim with pull buoy
50-odds dolphin kick on front, evens dolphin kick on back
100-swim with fins
50-odds dolphin kick on front, evens dolphin kick on back

Swim Drill:
150 swim/50 kick no board (no stopping until full 200 done-then break)
150 swim/50 kick no board (no stopping until full 200 done-then break)
150 swim/50 kick no board (no stopping until full 200 done-then break)

Cool Off:
50 backstrock
50 swim

Approximately 1 hour