Workout #3 |
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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
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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 |
2x150: 100 back, 50 breast 2x150: 50 back, 100 breast |
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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 |