Workout#16
 3200 meters
 2000 m.or yds.
 Warm-up: Choice
Swim
Kick
Pull

 
300
200
100

 
200
100
100

Fly+Free
Swim



Kick
Fly (no board,
prone, sides, supine)

4x100
#1.FLY,fr,fr,FLY
#2.FLY,fr,FLY,fr
#3.fr,FLY,fr,FLY
#4.fr,FLY,FLY,fr
2x100

4x75
#1.FLY,fr,FLY
#2.fr,FLY,fr
#3.FLY,fr,fr
#4.fr,fr,FLY
100

 Back
Swim
Kick
(no board)
Swim

 
200
8x25
10 sec.rest
8x50
on :60


 200
4x25
15 sec.rest
4x50
on :75

 Breaststroke
Swim alternate 1 length
with dolphin kick, 1 whip
Swim

 
200

8x25 on :40

 
100

6x25
on :60

 Freestyle
Swim


12x50 on :45


8x50 on :70

 Swim-down
Choice

 
200

 
200

Next Workout #17
Swimming workouts
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