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LJFAT Swim Work Out – Sep 3, 2010

Warm Up 150 Swim                                                                  600
150 Kick
150 Pull
150 Swim

Drill 5 X 100 w 20 sec RI                                                            500

1st length – catch up drill
2nd length – fingertip drag recovery & thumb down chest pull
3rd length – regular stroke with full rotation side to side 5 second pause
4th length – regular

Kick 3 x 150 w 30 sec RI                                                          450
25 EZ
50 HD
50 EZ
25 Sprint

Pull 2x 200 w 30 sec RI                                                             400
EZ/Mod effort – build speed thru out
Time 1st 200 – go 10 seconds + faster on 2nd 200

Main Set 10 x 100 @ 1:40 … or                                               1000
8 x 100 @ 2:00 ….or
6 x 100 @ 2:15 …. or
5 x 100 @ 2:30

Tgt race pace + 5 secs – hold pace across all repeats

Warm Down 150 EZ                                                                 150

Total                                                                                        3100