Workout #18

 3400 yds or ms.

 2300

 Warm-up
Choice
Free drills
1-arm, catch-up, kick (no board), fists, hesitate before recovery

250
250

150
150

 Freestyle
Swim
Kick
Pull
very easy


 8x125 on 1:30
400
100

 
8x75 on 1:30
200
100

IM
Swim
Fly
Fly,Bk..Bk,Br..Br,Fr..Fr,Fly

Back
Fly,Bk..Bk,Br..Br,Fr..Fr,Fly

Breast
Fly,Bk..Bk,Br..Br,Fr..Fr,Fly

Free
Fly,Bk..Bk,Br..Br,Fr..Fr,Fly



100
4x50

100
4x50

 100
4x50
 
100
4x50

 

100
4x50
 
100
4x50
 
100
4x50
 
100
4x50
 

 Swim-down
Choice

 
100

 
100


Next Workout #19

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