We had so much fun last week with our swim boot camp, we thought we could do another version today. Crunches are in the mix. It might be best to get out a couple of kick boards for your back on the pool deck before you start. Check out videos on YouTube for the proper crunch (not sit up) technique.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
O = Best Stoke
E = Worst Stroke
=600 yds
Main Set
400 Pull
3 x 100 Choice / Free by 25 and Fast / Easy by 12 1/2
200 Pull
4 x 25 Choice Fast (1 Breath if doing Free/Fly)
20 Seconds Rest
4 x 50 Fast Down with 25 Crunches at the 25 mark with a Dive back into the pool
100 Easy
4 x 50 Fast Down with 10 Pull Outs at the 25 mark
15 Seconds Rest
= 1500 yds
Warm Down
100 Easy
