Bootcamp!

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 200
8 X 25 freestyle from a dive on 1:00; after each 25, do 3“Lezak Pullouts” before climbing out of the pool

TIMED CIRCUITS: 1500
Swim 3 circuits. Note your total time for each circuit.
Goal = Descend time on each circuit. There’s a lot of choice, but do the same thing each round so you can compare times.

1 X 200 choice
• 30 seconds tread water holding pull buoy in the air
• 6 streamline jumps to the bottom of the pool
• 1 X 50 free, holding pull buoy at ankles
• Climb out for 30 seconds WALL SIT and 5 PUSHUPS of any type (standard, “knee,” wall).

4 X 25 dolphin kick; rest exactly 10 seconds after each 25
• 30 seconds tread water holding pull buoy in the air
• 6 streamline jumps to the bottom of the pool
• 1 X 50 free, holding pull buoy at ankles
• Climb out for 30 seconds WALL SET and 5 PUSHUPS of any type (standard, “knee,” wall).

1 X 200 choice, broken for exactly 10 seconds after the 50and after the 150.
Get your total time for the circuit.1 X 50 recovery after each circuit

WARMDOWN: 100-200 easy