Workout #3

 3000 Yards

2000 Yards

Warm-up
Swim free

500 #1:
1 length easy,1 hard,2 easy, 2 hard,3,3,4,4.
500
#2 reverse: 4 to 1


500

Fly+Free
Swim

 

100:  25 FLY, 75 free
100: 
25
free, 25 FLY, 50 free
100: 
50
free, 25 FLY, 25 free
100: 
75
free, 25 FLY
50:  25 FLY, 25 free
50: 
free, FLY
50: 
FLY,
free
50: 
free, FLY

Back+Breast
Swim
work turns hard


2x150:
100 back, 50 breast
2x150:  
50 back, 100 breast


2x100:  75 back, 25 breast
2x100: 
25 back, 75 breast

Free
Kick
Swim
 
8x50 on :60
8x75+25:
moderate 75,
10 sec rest, then hard 25
 
6x50 on :75
4x75+25:
moderate 75,
10 sec rest, then hard 25
Swim-down
Pull free
 300 200

Next. #4

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50 SwimWorkouts