Swim Workout 05/05/10

400m warm up

8 x 50m on 1:02

100 active warm down

8 x 50m on 1:01

100 active warm down

4 x 100 on :58

100 active warm down

4 x 25m on :30

100 active warm down

Total 2100m 50 minutes

Nov. 17 Swim Workout

4 x 50m warm ups

4 x 100 kick 20-30 sec rest

4 x 100 swim with technique paddles 30 sec rest

4 x 100 swim (50 fist, 50 pinkie, 50 pinkie and ring finger, 50 all) 15 sec rest

4 x 100 moderate (emphasize roll, head position, elbow up, long reach, accurate catch) 15 sec rest

2 x 100 max

100  breaststroke cooldown

Total: 2100m, Time 55 min.