Workout #20

 3200 yds or m.

 2200

Warm-up
Swim Reverse IM
Pull
Free
Swim
IM

 
200
200
100


100
100
100

Freestyle
Swim each swim at least 5 seconds faster
Kick

 
4x250

250
10x25
on :30


4x200

150
6x25
on :45

 Choice
Pull easy

 
200

 
100

 IM
Swim Fly,Back,Br,Free
rest at least 30 sec between groups of 4

 8 times 4x25
25's on :30

 6 times 4x25
25's on :40

 Swim-down
Breaststroke
minimum number of strokes

 200

 100

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