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Workout#15

 3400 yards

 2500 yards

Warm-up
Swim

 
400

 
300

Free+Choice
Kick


Pull


Swim


200
12x25
10 sec.rest

200
12x50
rest as needed

200
12x75
rest as needed


200
8x25
15 sec.rest

200
8x50
on :75 or less

200
8x75
on :75 or less
IM
Drills
Swim
Kick

 
200
100
200

 
100
100
100

Swim-down
Drill free skate completely on each side each stroke, hold it for several kicks

200 

 100

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