Sep 18, 2010

Garret

DCRP Swim Workout
September 18, 2010

Warm Up
400 Freestyle

200 Kick Choice

6×100 Freestyle (Easy-Build-Hard by 100)
Take 10 seconds rest in between 100s

Main Set
50 Kick on your back holding pull buoy above head

3×100 Pull Freestyle
L1: 1:45/L2: 1:50/L3: 1:55/L4: 2:15

2×150 Recovery w/Fly Drill-Back Drill-Breast Drill
Take 10 seconds rest in between each 150

2×300 Pull Freestyle
L1: 5:15/L2:5:30/L3:5:45/L4:6:45

2×150 Recovery Freestyle Drill
Take 10 seconds rest in between each 150

3×100 Pull Stroke Choice (no freestyle)
L1:2:15/L2:2:20/L3:2:30/L4:3:00

50 Kick on your back holding pull buoy above head

150 Easy Choice

Abdominal Work
Tread water with hands above head
20 seconds (fly or breast)

40 seconds rest

40 seconds (flutter or breast)

50 seconds rest

60 seconds (flutter or breast)

60 seconds rest

40 seconds (flutter or breast)

50 seconds rest

20 seconds (fly or breast)

Practice Starts

Cool Down Choice