Workout#10

 3400 yards

 2100

 Warm-up:Choice
Swim,Kick,Pull,Swim

 
4x150

 
4x100

 Freestyle
Swim

 8x125 on 1:45

 8x75 on 1:45

 Butterfly
Swim
Kick
(no board) front,back,sides
Swim
one-arm
Kick
(board) double kick*
Swim

 
4x50 (rest time=swim time)
100
200
100
8x25
on :45

 
2x50 (rest time=swim time)
100
2x100
100
4x25
on :60

IM
Swim,Kick,Pull,Drill

 
4x200

 
4x100

 Swim-down
Swim Breaststroke,
count strokes

 200

 100


*double kick: One kick begins at chest, the second - a smaller kick - is just a hard flip of the ankles,
just as when swimming the whole stroke. Get some glide from the kick rather than just kicking frantically.

Next Workout #11

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