No sweat (or at least none anyone can see). You'll learn
eggbeater, stride entries and compact jumps. You'll be doing a 300
m workout and sprinting 25-50 m. You'll master your front crawl,
back crawl and breaststroke. Whew!
- Shallow dive into deep water
- Stride entry into deep water
- Compact jump into deep water
- Tread water legs only (30-60 sec.) using any kick
- Back somersault (in water)
- Swim underwater (5-10 m) to recover object
- Eggbeater kick or scissor kick on back (10-15 m)
- Breaststroke (25-50 m)
- Front crawl (50-100 m)
- Back crawl (50-100 m)
- Head-up front crawl (10-15 m)
- Interval training: 4 x 50 m front or back crawl or breaststroke
with 30 sec. rests
- Sprint front crawl, back crawl, or breaststroke (25-50 m)
- Workout (300 m):
- 50 m warm-up (choice of strokes);
- 4 x 25 m front crawl with 15 sec. rests;
- 4 x 25 m back crawl with 15 sec. rests;
- 50 m cool-down (choice of strokes)