Workout#19  3000 yds.or m.

 2100

Warm-up
Swim Choice
Drills
Back:dolphin kick to flags, 1 armstroke kick on side, other arm etc.

200
2x100

 200
4x25

IM + Stroke
Swim 
IM
Free
IM
Breast
IM
Back
IM
Fly

 

400
4x100
300
4x75
200
4x50
100
4x25

 

100
4x100
100
4x75
100
4x50
100
4x25

 Choice
Kick

 
200
8x25

 
200
8x25

 Swim-down
Free Count strokes & reduce the number

 100

 100

Next Workout #20

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