This workout is an introduction to some speed and a little endurance. Some of you may have some indoor swims coming up and others are doing swim meets. Enjoy!

 Cherilyn 

 

 

BEGINNER:

Warm up: 100 easy swim, 50 kick, 50 pull

Main set: 2 x 200 alternating between 50 kick and 50 pull. This should not be done fast. Work on good form and getting a lot from the kick. Take 15 seconds rest between them.

Kick set: 4 x 25 with 5 seconds rest in between. Start out slow and then build up to a sprint by the end of the 25.

50 easy swim

4 x 25 all out sprint with 10 seconds rest between each.

150 cool down

TOTAL:  1000 yards

 

INTERMEDIATE:

Warm up: 200 easy swim, 100 kick, 100 pull

Main set: 5 x 200 alternating between 50 kick and 50 pull. This should not be done fast. Work on good form and getting a lot from the kick. Take 15 seconds rest between them.

100 easy

Kick set: 8 x 25 with 5 seconds rest in between. Start out slow and then build up to a sprint by the end of the 25.

100 easy kick

4 x 50 all out sprint with 15 seconds rest between each.

200 cool down

TOTAL:  2200 yards

 

ADVANCED:

Warm up: 400 easy swim, 200 kick, 200 pull

Main set: 8 x 200 alternating between 50 kick and 50 pull. This should not be done fast. Work on good form and getting a lot from the kick. Take 15 seconds rest between them.

100 easy

Kick set: 12 x 25 with 5 seconds rest in between. Start out slow and then build up to a sprint by the end of the 25.

200 easy kick

8 x 50 all out sprint with 10 seconds rest between each.

200 cool down

TOTAL:  3600 yards