Swim Team Workout 1

Warm-up: 200 IM, 100 Kick, 100 pull, 100 sprint

Main Set: Sprints :20 Rest

16×25 (1 length) swim, IM order

      1-4= Butterfly

      5-8= Backstroke

      6-12= Breaststroke

      13-16= Freestyle

(All 100% effort, all out sprint!)

1×200 choice easy

8×50 freestyle

Odd Numbers= Sprint!

Even Numbers= Pull, focus on elongating strokes

Cool Down: 1×200 freestyle at easy pace