Workout of the Week for September 3, 2006

FREE STROKE (Preferably stroke is something other than Free)

600-800 SKPS
4-6x75 RI:15 50 of drill below then swim 25 perfect stroke (300-450)
Freestyle Drill—6K Glide—K to a count of 6 on your side then turn head so your eyes are looking down then rotate hip and shoulder (in that order) PULL with extended arm.

4x50 perfect free on 1:00 or interval giving ~:20 RI
4x50 build free on 1:00
4x50 free increase speed on :55
4x50 “ “ “ on :50
4x50 perfect free ascend (go from fast to slow) on 1:05 (1000)

3x150 stroke K build speed from the back 100 EZ 50 Fast, 50 EZ 100 Fast, all Fast RI:20

3x150 Stroke @ 200 pace Interval=1st swim +:30 (900)

4x50 zipper drill :15
200 easy (400)
Total 3100+