Workout #12

 3200 m.or yd.

 2000

Warm-up
Swim Free
Pull
IM
Kick
Choice

 
300
200
100

 
200
100
100

Free
Swim each effort 5 sec faster
Kick
Pull
very easy

 
4x250
     16x25
10 sec.rest
100


 4x200
     8x25
15 sec.rest
100

IM
Swim




Kick
alternate lengths fly & br.
Swim
ALL OUT


4x125
#1: 100+25 Fly
#2: 100+25Back
#3: 100+25 Breast
#4: 100+25 Free
200
200

 
4x75
#1:Fly,Back,Breast
#2:Back,Breast,Free
#3:Breast,Free,Fly
#4:Free,Fly,Back
100
100

Swim-Down
Swim
Choice

 
200

 
100

Next Workout #13

Home
50 Workouts