Minnow workout: six pack

Nope, sorry... this doesn't have anything to do with drinking before, during, or after the workout.

1. Warm-up

• 6 x 50 easy; rest 10 seconds between 50's
  • change strokes on each 50

2. Drill set

• 6 x 50 drill; rest 15 seconds between 50's
  • use the Catch-Up Drill: pull with only one arm at a time, waiting for the active arm to recover fully and re-eneter the water before the other arm begins to pull; on the first 25 of each 50, breathe only to your right side; on the second 25, breathe only to the left side; this helps develop a hip roll on both sides of your body

3. Test set

• 6 x 50 test set, 20 seconds rest between 50's
  • swim medium hard, noting the time it took you to do each 50; the goal is to swim all six 50's at or about the same pace; if you are able to swim the 50's within 1 or 2 seconds of each other, drop the rest interval to 15 seconds the next time you do this workout; if the 50 times slow by more than 5 seconds as you go through the set, increase the rest interval until your times are about the same

4. All-out set

• 6 x 50 kick hard; 10 seconds rest between 50's
  • use a small efficient kick rather than deep kicks; kick easy on the first 25 of each 50 and hard on the second 25; avoid making splashes when you kick -- only the back of your heel should touch the water surface
• 6 x 50 kick-swim hard; 20 seconds rest between 50's
  • kick the first 25 of each 50 without a kickboard, concentrating on no splash and small efficient kicks; swim the second 25 keeping the kicking at the same intensity and size

5. Warm-down

• 6 x 50 slow and easy