Swim Workout February 5, 2010
**emphasis on rolling bellybutton side to side during freestyle and getting the shoulder of your catch arm up to your ear**
Warmup:
100 single arm, 50 free
100 catch-up, 50 free

Main (10 sec rest unless otherwise noted):
400 free, build (1st 100 slower, last 100 fastest)
50 free, sight every 10 strokes
200 free, accelerate between flags-wall-flags
50 sight
3 x 100 free on 1:50/2:00/2:10
50 sight
4 x 50 free on :50/1:00/1:05
50 sight
8 x 25 free on :30/:35/:40 **maintain same stroke count throughout!

Cooldown:
100 not free
100 drill
100 free
200m hot tub

Total: 2100m (not incl hot tub set)