August Workout #1

Warmup

300 Choice Easy/loosen

200 50drill/50kick

3x100 25 scull/ 25 dps

Prep. 1

1x through the following (2x for longer workout)

200 Kick

2x100 Pull

3x100 (50DPS/50 Build to strong) swim

**For Kick: Work some dolphin kick on back for Abs/core and flexibly training.

Main

300 Pull (1st 100 - DPS / 2nd 100 - swim with a building kick / 3rd 100 build stronger tempo)

10x50 (For long workout do 20x50) (2 easy / 2 strong)

300 Strong tempo swim

** Keep short rest (:05-:10sec rest.) on the 50s.

Warmdown

Feel free to comment with any questions, I will reply with any help you need.

--Jack