test

WORKOUT OF THE DAY

Swimming Practice

Easy Version

Approx: 1hr – 1hr 15 min

Total Distance 1500

Warm up






Warm up
Pre-Main Set
Main Set
Warm Down
300
8×50
150 Free/75 Back/50 Breast/25 Fly w/Fins
Odd: 50 Drill Choice
Even: 25 Free Kick + Breast Pull / 25
Build
4×50
Pull (2-3) Breath Max 2nd 25 –
w/Paddles
@20
sec
4×50
1×200
*best stroke*
V-Sprint
1.
25 Fast/25 Easy
2.
25 Easy/25 Fast
3.
50 Easy
4.
50 Fast
* Kick OR Swim w/Fins
Sidekick/Kick w/Kickboard by 50
@20 sec
@15 sec
100
100
50 Back/50 Kick
Swim – Easy Choice


DRY-LAND

Approx. 20 – 30 minutes

Download PDF

Swimming Drills

Starts

Turns

Extras

SkillsNT
Challenges

WORKOUT OF THE DAY

Easy Version

Total Distance 1500

Swim Practice

Approximate time: 1hr – 1hr 15 min

Download PDF

DRY-LAND

Approx. time: 30 min

Swimming Drills

Starts

Turns

Extras

SkillsNT
Challenges