< 9

Workout#9

 3200 yards

 2300

 Warm-up
Swim Free

 

 

 
300
3x100
20 sec.rests
3x75 15 sec.rests
3x50 10 sec.rests
3x25 5 sec.rests

  
300
3x100
25sec.rests
3x75 20 sec.rests
3x50 15sec.rests
3x25 10sec.rests

 IM
Swim
Free Fly, Free
Free Back Free
Free Breast Free
Fly Back Breast

 

150
150
150
150

 

75
75
75
75

 Breaststroke
Pull
Drills
Swim

 

200
200
8x50
on :60

 

150
150
6x50
on :75

 Freestyle
Kick

Pull


200, 8x25

200
(DPS*)

  
150 6x25

100
(DPS*)

 Swim-down
Swim Choice

 
150

 
100


*DPS: Distance Per Stroke. Count strokes, concentrating on getting maximum
distance per stroke.

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