Holiday workout

Warm Up                              200

50                               Using fins swim on bottom - Mermaid

50                               Band around ankles Walk sideways 25 meters lead w/ left leg & then switch

50                              Using water aerobic paddles work your triceps & Lats

50                               Scull forward & back Arms only

Drills                                           200

4 X 25                        DPS – distance per stroke – Reduce stroke ea 25

4 X 25                                    Steady arm stroke – Speed up # kicks ratio ea 25

Kick                            300

6 X 50                        Sprint first 12.5 meters off each wall

Pull                                                450

6 X 150                      “Build ups” – each 50 get faster---10 sec rest

Main Set            20 second rest    500 

1 X 100                      Get your Time

2 X 50                                    Equal to half your Time on the 100?

4 X 25                                    Equal to half your Time on the 50’s?

2 X 50                                    Match the 50 time?

1 X 100                      Beat the 100 time