Thirteen b is especially good for triathletes. Scroll down


 Workout#13a

  3000 meters or yards

Free Swim

IM+
Swim

Free
SwimKickPull

IM+ Swim

Free
Pull

IM+ Swim

Free
Swim+Kick

IM+
Swim

 1x 200

2x175 : 25 fly, 25 free, 25 back, 25 free, 25 breast, 50 free

3x150

4x125
100IM+25 Stroke (#1fly, #2back, #3breast, #4free)

5x100

6x75
stroke free stroke 3 times...free stroke free 3 times

7x50
swim,kick,sw,k,sw,k,sw

8x25
#'s one,four,seven, stroke...the rest free

 #13b

 3000 meters or yards

Same as above but all freestyle swim

 

 

 

1x200
2x175
3x150
4x125
5x100
6x75
7x50
8x25

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