Minnow workout: the mile countdown

1. Warm-up

• 200 swim alternating 25 free and 25 other stroke
• 4 x 75 kick/drill/swim; 15 seconds rest between 75's; emphasize good form

2. Main set

• Countdown: swim 11 lengths / 10 lengths / 9 lengths / 8 lengths / 7 lengths / 6 lengths / 5 lengths / 4 lengths / 3 lengths/ 2 lengths / 1 length with exactly 15 seconds rest between each
  • note the starting time so you can get your total time; at the end, subtract 2:30 from the total to get a time for your broken1650 (mile) time

3. Kick set

• 4 x 50 in IM order (fly - back- breast - free)

4. Warm-down

• 100 easy swim, choice of stroke