During this workout, I mentioned that the Motorhead Song 'Dancing on Your Grave' was stuck in my head. John asked me what it sounded like, and what I should have said was, "it's the one with the really loud metal guitars and Lemme singing in that scratchy voice he does. You know: That one." Oh, yea. In honor of Lemme from Motorhead, here's a stroke workout. By the way, it's important to give yourself a decent interval on this so that you actually can concentrate on technique, rather than being exhausted and sloppy. Also, make sure you do this continuously. No breaks.....

Warm Up: 250 Swim; 200 Kick; 200 Pull
3X100 Fastest Interval (1:10;1:15 or 1:20 or so....)
 

Do the following three times:

4X50 Drill (1:00)
4X75 Swim (1:30) ...don't go too much faster, this is about technique
200 Pull

Warm Down.....