October 25

Do you need to work on your stroke? Here's a workout where you can focus on technique.

6x100's (15 sec rest):
1. 100 catch-up drill
2. 25 - 50 - 25 (50 your choice of stroke)
3. 100 shark drill (elbow up, on your side, 6 kicks)
4. 25 - 50 - 25 (50 your choice of stroke)
5. 100 kick with board free (focus on flexible ankles)
6. 25 - 50 - 25 (ez, fast, sprint free)

12 x 50's drill/swim (on 1:10):
1 - 3 fly w/fins (3-3-3)
4 - 6 back w/fins (kick 6)
7 - 9 breast (2 kick, 1 pull)
10 -12 free (zipper)

5x200's free (75,50,25,50 - med -fast-sprint - ez)
15 sec rest

20 x 25's with fins fly/free on :30

2600 yards