Swim workouts - January

1) Beginner/less conditioned – 1050 meters
Warm-up - swim 200m easy swimming Drills –
50 yards side kick drill 50 yards side-to-side free 50 yards catch-up free Focus Set - 3 x 200 yards, resting 30 seconds between. effort steady, but not hard. Cool-down - 2 x 50 yards, rest 15 sec between. odd lengths swim catch-up freestyle.

2) Intermediate -1300 meters
Warm up 200m easy swimming
1 x200 rest 45seconds (steady)
6 x50 rest 10seconds
4 x100 rest 20 seconds (good effort)
Warm down 200m easy