THE "TOTAL BODY WORKOUT"

THE "TOTAL BODY WORKOUT":

-200 SWIM / 100 KICK / 200 PULL: WARM-UP / EASY-CHOICE
-12 x 50's Alternating 25 kick / 25 swim, then 25 swim / 25 kick (Choice
.........swims) / 10-20 sec rest
-800 Pull / Free (the only set of the workout without a kick!) /
........MODERATE PACE
-8x100's / Swim-Free-FAST pace. Each 100 is started with 1 min of
........vertical kicking, this is your rest interval. Example - 1 min vertical
........kick, 100 free, 1 min vertical kick, 100 free, and so on.
-600 Swim / Choice (every 3rd length is KICK ONLY FAST).
-16 x 25's Alternating Swim and Kick (no board) / Choice (moderate-
........fast pace). 10-20 sec rest
-200 COOL DOWN / EASY
3900 TOTAL YARDS!

*Modify the set numbers a little if time is a factor. As always, stretch before and after every swimming workout....especially this one since it has sooooo much kicking!