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The following pool workouts are offered as supplemental to the ocean swims you're doing with SwimSafari. We recommend you do at least four practices per week. At least one of those practices should be in the pool. If swimming with other organized pool trainings doesn't fit in your schedule, try to get some friends togther to do these practices. Full-time SwimSafari participants should prioritize doing Workout #1 over Workout #2.

Workout #1
200 wu - swim
100 wu - overkick
200 wu - pull, hypoxic 5 or 6
4 x 100 sprint w/1:00
100 cd hypoxic 5 or 6

Workout #2
200 wu - swim
100 wu - overkick by 25s w/:30
4x25 sprint w/1:00
100 cd


Key: wu = warm up; d = descend (your time should get faster from 1-4, then slow down for #5 and decend again); w/ [time] = with [time] rest; cd = cool down; hypoxic [number] = breathe every [number] strokes; bu = build up; scull/flip by 25's = do sculling drill and flip drill alternating by 25 yards or meters (one length of the pool); 25 R 25 L = 25 right arm, 25 left arm.

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