Swim Workout Dec 26 7:30 AM — Phat Camp Day 1…12 Weeks To Complete Annihaltion

Phat Camp Day #1 — Rise and shine, buttercup! It’s time to shake off yesterday’s indulgent feast — those thighs and that booty aren’t going to tone themselves. Let’s get moving!

Warm-Up (10–15 minutes)
200 meters freestyle (easy pace)
100 meters backstroke
100 meters breaststroke
4 x 50 meters freestyle drill:
25 meters fingertip drag (focus on high elbows during recovery)
25 meters swim (smooth and steady)
Rest 15 seconds between each 50 meters.
Main Set (40 minutes)
Part 1: Endurance (15 minutes)
4 x 200 meters freestyle:
Swim at a moderate pace.
Rest 30 seconds between each 200 meters.
Part 2: Speed Work (10 minutes)
8 x 50 meters freestyle sprint:
Odds: Sprint pace
Evens: Moderate pace
Rest 15 seconds between each 50 meters.
Part 3: Kicking Set (10 minutes)
4 x 100 meters kick:
Use a kickboard or streamline position.
Alternate between freestyle kick and dolphin kick.
Rest 20 seconds between each 100 meters.
Part 4: Pull Set (5 minutes)
3 x 100 meters pull (freestyle):
Use a pull buoy.
Focus on steady breathing and strong catch.
Rest 15–20 seconds between each 100 meters.
Cool-Down (5–10 minutes)
100 meters easy backstroke
100 meters easy freestyle
100 meters choice stroke (mix of breaststroke or side stroke, slow and relaxed)