Wednesday Workout

200 warm up

4 x 100 flutter kick with board

4 x 50 flutter kick on back in streamline position

4 x 100 freestyle

4 x 50 (first half of length sprint, easy length and a half)

4 x 50 (fast flipturns)

4 x 50 (easy length and a half, half length sprint)

200 cool down

Wednesday Workout

Welcome to 2011 and to Wednesday Workouts! Every Wednesday Physique Swimming will help you to achieve your fitness goals by posting a swimming workout. This week we're starting with a workout of medium difficulty. In all Physique Swimming workouts, please stress technique over speed.

100 free

6x25 flutter kick on front

6x25 flutter kick on back

6x25 flutter kick on side (alternate right/left)

6x25 sprint flutter kick with kickboard

100 easy

6x75 (25 catchup drill, 25 free, 25 catchup drill)

300 easy

Workout of the Week

100 warm up

2 x 50 flutter kick on back (arms at side)

2 x 50 flutter kick on right side (looking up, left arm leading and right arm at side)

2 x 50 flutter kick on left side (looking up, right arm leading and left arm at side)

2 x 50 flutter kick on back (arms at side)

2 x 50 flutter kick (6 on right side, 6 on back, 6 on left side)

100 easy

2 x 50 6 kick drill (6 kicks, 3 strokes, 6 kicks, 3 strokes)

2 x 50 3 kick drill (3 kicks, 3 strokes, 3 kicks, 3 strokes)

2 x 50 back stroke (concentrating on rotation)

100 easy