For those of you
who do not like drills, especially of all strokes,
there is an alternative workout down page.
Workout #25 |
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Warm-up Swim Choice |
300 |
300 |
Free Swim time trial 5 seconds slower |
100 5x100 on 1:30 5x100 on 1:45 |
100 |
Butterfly Drills 1 arm, kick with arms behind you, etc. Swim |
200 4x25 on :40 4x25 on :45 |
200 4x25 on :60 |
Backstroke Drills 1 stroke, kick on side,other arm kick etc Swim |
200 8x25 on :35 |
200 4x25 on :45 |
Breaststroke Drills 1 stroke, 2 kicks; 2 strokes,1kick;fly kick Swim |
200 8x25 on :40 |
150 4x25 on :45 |
Freestyle Drills 1 arm, catch-up, etc Swim |
200 8x25 on :30 |
150 4x25 on :45 |
Warm-down Pull Choice |
200 |
100 |
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Freestyle
or
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500 4x125 (if IM, rotate the 50) 400 4x100 (free or IM) 300 4x75 (IM without the fly) 200 4x50 (just breast and free) 100 4x25 (free) |
Same as <-- but without the 500 and 4x125
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