1,100 meter swim workout

It's that time, you got to work on your stroke. It's important that our chest is doing its job, and not letting the shoulders pick up the slack.

(100)

• 25 swim 

• 25 kick with kickboard

• 25 swim with pull buoy

• 25 swim 

[swim into wall, using the wall to support you as you practice turning your chin to take a breathe]

      (75)

• 25 in and out scull - arms reach forward in front of you, wrists rotate to support your forearms moving in and out. To breathe, lift your head up, kicking “through” the breath.

• 25 Windshield wiper scull -turn your head side to side as you kick to make sure that your elbows are not moving a whole lot. To breathe, lift your head up, kicking “through” the breath.

• 25 Flutter kick on back - arms reaching long behind you, feel your fingertips, and reach them long to continually move back. 

(175)

• 50 swim 

• 25 kick with kickboard

• 50 swim with pull buoy

• 50 swim 

(75)

• 25 in and out scull - arms reach forward in front of you, wrists rotate to support your forearms moving in and out. To breathe, lift your head up, kicking “through” the breath.

• 25 Windshield wiper scull -turn your head side to side as you kick to make sure that your elbows are not moving a whole lot. To breathe, lift your head up, kicking “through” the breath.

• 25Flutter kick on back - arms reaching long behind you, feel your fingertips, and reach them long to continually move back. 

(275)

• 75 swim 

• 50 kick with kickboard

• 75 swim with pull buoy

• 75 swim 

(400)

• 25 swim with overkick - kick faster than your arms are moving

• 25 dolphin kick - let the motion start at the top of your body and move through you.

• 25 dolphin kick with freestyle - 1 dolphin kick per stroke

• 50 swim with overkick 

• 50 dolphin kick 

• 50 dolphin kick with freestyle 

• 75 freestyle pull 

• 100 freestyle swim