Workout#17

 3000 yards

2000 yards

Warm-up
Swim+Drills
Free+Choice


400
  100 swim
            100 catch-up
          100 onearm
        100 choice



250
  100 swim
            100 catch-up
           100 one-arm
         100 choice


IM
Drills
Swim

IM
Back,Breast,Free
Breast,Free
Free
Kick
Fly,fr,Bk,fr,Br,fr


200

300
225
150
75
3x150
2nd 150 w/o board


100

4x50
150
100
50
2x150
2nd 150 w/o board 1

Freestyle
Pull easy



Swim

 
200
4x50
on :40
4x50
on :45
4x50
on :50
200

 
100
4x50
on :40
4x50
on :45
4x50
on :50
100

Swim-down
Drill Choice

 
200

 
150

Next Workout #18

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