2500 swim strength drills
Dynamic Stretchinghttp://www.usaswimming.org/ViewMiscArticle.aspx?TabId=1939&mid=9757&ItemId=5179
WARM UP - 500
200 freestyle - 30 sec rest
100 kick board
100 freestyle - easy
100 kick board - 1 min rest
MAN SET -1900
400 freestyle with buoy and hand paddles
100 meter easy effort
100 meter medium effort
100 meter hard effort
100 meter easy effort
1 minute rest
100 kick board - 30 sec rest
400 freestyle
100 meter medium effort
100 meter easy effort
100 meter hard effort
100 meter easy effort
1 minute rest
100 kick board - 30 sec rest
400 freestyle with paddles only
100 meter hard effort
100 meter easy effort
100 meter medium effort
100 meter easy effort
1 minute rest
100 kick board - 30 sec rest
400 freestyle with buoy
100 meter easy effort
100 meter medium effort
100 meter hard effort
100 meter easy effort
1 minute rest
COOL DOWN - 100
100 freestyle - easy