All the workouts are in large font for ease of reading if you take one to the pool
Workout #1 | @ 3000 yards |
@ 2000 yards |
Warm-up: Free Swim #1. at 1000 pace #2. 5 seconds faster #3. 5 seconds faster than #2 #4. 5 seconds faster than #3 |
4 x 250 |
|
Butterfly Kick (no board) front, back, side Drill 1 arm, change each length Swim |
200 200 2x100 |
200 100 2x50 |
Backstroke Drill Delay pull, kick on side Swim |
200 100 |
|
Breastroke |
200 |
100 |
Freestyle Pull hypoxic, 1/3 one length 1/5 next, 1/7 Kick |
200 |
200 |
Swim down Drill free catch-up |
200 |
100 |