1000 meter/yard workout

Work your freestyle technique in this short pick me up of a workout. Perfect for before work or after a long gym session.

Warm-up- 150

• 2x25 - swim

• 2x 25 - kick 

• 2 x25 - pull

Equipment: pull buoy - 300

• 3x25 - Fingertip drag with pull buoy

• 3x25 -streamline catch-up with pull buoy

•  3x25-streamline catch-up + Fingertip drag with pull buoy

• 3x25 - strong swim w. Pull buoy 

Equipment: kickboard - 250

• 2x25 - mummy kick - hold kickboard upright in the water (so the water comes about halfway  up on the kickboard) and kick while pushing the water forward. 

• 2x25 - flutter kick (palms dwn) 

• 2x25 - flutter kick (thumbs up) 

• 2x25 - flutter kick (thumbs down)

• 2X25 - streamline kick on front

Equipment: n/a - 200 

• 1x 50 or 75- strong

• 1x 50 or 75 -easy

• 1x 50 or 75- strong

• 1x 50 or 75- easy

Cooldown:  100

• 4x50 - easy swim