Day 22, Week 4, Swim Drills/Core [50/7min]

Actual time was 1:02:12. Overall pace was 3:16/100yd, better than 3:23 last drill time. Last 200 free was 2:06, good for at end of a work out.

1X

100 Regular

1½ X

100 Kickboard (w/ snorkel)

100 Catchup (w/ snorkel)

100 Side Kick

100 Side Kick other side

 50 Tarzan (50 both times)

200 Side-to-Side

 50 Single Arm

 50 Single Arm other side

200 Breath Both Sides

100 Fists

1x

200 Regular

1. 30 sec jumping jacks, rest 10
2. 30 sec wall sit, rest 10
3. 30 sec push-ups, rest 10
4. 30 sec crunches, rest 10
5. 30 sec set-ups, rest 10
6. 30 sec squats, rest 10
7. 30 sec tricep dips, rest 10
8. 30 sec planks, rest 10
9. 30 sec high-knee running, rest 10
10. 30 sec lunges, rest 10
11. 30 sec push-ups and rotations, rest 10
12. 30 sec side-plank
13. 30 sec side-plank other side