Minnow workout: back in the water

This is the workout to use if you've been out of the water for a while and are just getting back. Think about stroke technique, breathing, and turns.

1. Warm-up

• 200 swim; use an easy and relaxed pace; go without stopping
• 4 x 50
  • alternate 25 kick and 25 swim

2. Descend set

• 4 x 75, 20 seconds rest between 75's
  • for each 75, do the 1st 25 easy, the 2nd harder, and the 3rd the hardest

3. Steady set

• 4 x 100, 30 seconds rest between 100's
  • keep the same pace for all four 100's; work at it but don't kill yourself
• 4 x 75 pull, 20 seconds rest between 75's, focus on technique
• 4 x 50, 20 seconds rest between 50's
  • alternate 25 non-freestyle-25 freestyle

4. Warm-down

• 200 swim; alternate 25 drill and 25 swim