Last Thursday evening was one of our recovery sessions and the athletes got to choose one of two options. Those swim workouts will work for athletes of any levels and will keep you busy for about an hour.
Option 1
Warm-up:
1000 as 400 free DPS, 300 back w/fly kick, 200 breast swim, 100 fly drill
Main Part:
4×25 UW fly kick @1’
8×50 kick choice @1’
4×25 free no breath @45”
8×50 free “cruise” @50”
Swim Down:
200 as 25 scull, 50 drill, 50 scull, 75 swim
Option 2
Warm-up:
500 free/back
free: 3 fly kicks off wall – back: 6 fly kicks off wall
Main Part:
10×50 kick choice @1’
5×100 1.-4.: IM order drill, 5.: IM swim R10”
10×50 free/back (15 UW off push) @1’
Swim Down:
200 as 25 scull, 50 drill, 50 sull, 75 swim
WORKOUT TOTAL OPTION 1&2: 2200
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