SWIM : 3300 STRENGTH + CROSSOVER DRILLS : 70 Minutes
500 WARM UP
200 freestyle - rest 30 sec
100 kick - rest 30 sec
100 kick - rest 30 sec
100 freestyle - rest 30 sec
2500 MAIN SET - See Video Below for Examples
One Arm Freestyle - Description: Swim one-armed freestyle with your non-working arm extended (palm facing down). Use the same timing and rotation that you would use if you were swimming with both arms. Roll your body with your head as you breathe, and make sure you're breathing to the stroking side. One side will probably feel more comfortable than the other.
3 sets
1 set = 200 with 30 sec rest
1 minute rest, alternate arms after each rest - 600 total
200 freestyle - 1 minute rest
One Arm Freestyle - Description: Swim one-armed freestyle with your non-working arm extended (palm facing down). Use the same timing and rotation that you would use if you were swimming with both arms. Roll your body with your head as you breathe, and make sure you're breathing to the stroking side. One side will probably feel more comfortable than the other.
3 sets
1 set = 200 with 30 sec rest
1 minute rest, alternate arms after each rest - 600 total
200 freestyle - 1 minute rest
450 drill with buoy
50 breathe every 3 strokes
50 breathe every 4 strokes - alternate breathing side at turn
50 breathe every 5 strokes
50 breathe every 6 strokes - alternate breathing side at turn
50 breathe every 7 strokes
50 breathe every 6 strokes - alternate breathing side at turn
50 breathe every 5 strokes
50 breathe every 4 strokes - alternate breathing side at turn
50 breathe every 3 strokes
1 minute rest
450 drill with buoy
50 breathe every 3 strokes
50 breathe every 4 strokes - alternate breathing side at turn
50 breathe every 5 strokes
50 breathe every 6 strokes - alternate breathing side at turn
50 breathe every 7 strokes
50 breathe every 6 strokes - alternate breathing side at turn
50 breathe every 5 strokes
50 breathe every 4 strokes - alternate breathing side at turn
50 breathe every 3 strokes
1 minute rest
300 COOL DOWN
300 freestyle
EXAMPLES
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1333
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