Updated on June 19, 2015
Swim Workout #1
Warm Up: 300 Yds Freestyle (Every 4th Lap Other than Freestyle)
Pyramid: 50 Fly Kick on your Stomach
100 IM Drill
150 Freestyle Drill -Thumbtip Drag
200 Hypoxic Freestyle (Increasing by 50’s – breathe every 3,5,7,9 strokes)
150 Freestyle Drill – Two Hand Touch
100 IM Drill
50 Fly Kick on your Stomach
Cool-Down: 200 Hypoxic Reverse (Decreasing by 50’s – breathe every 9,7,5,3 strokes)
Tips: Thumbtip Drag- Make sure you aren’t focusing on speed. Focus on a strong kick that allows you to slowly drag your thumbtips up your side. Keep your elbows high.
Two hand touch- Keep your kick up, that’s the only way to survive six laps of this drill.