Since joining Bearcat Master Swim back in February, I have improved swimming drastically. Thanks to two excellent coaches, Joel and Shawn, for helping me gain confidence in the water.

I will be updating our team workout after every practice. Be a guinea pig and try the workout!

Sunday, 5/04/2008

Warm Ups:
600 meters free-style
300 kicks (with kickboard)

Main Sets:

Set A: Sprint sets, 30 seconds per 25 meters pace

3 x 50 meters
1 x 75 meters - nice and easy
3 x 100 meters
6 x 50 meters

Set B: Drills

200 meters back stroke kicks (without kickboard)
4 x 50 meters free-style,  breathe every three strokes in the first two 50-meter, and every 5 strokes in the last two.

Set C: Aerobics

2 sets of 3 x 50 meters with descending tempo*
*Descending tempo goes from easy to hard.

Warm Down:
100 meters, any stroke.