WORKOUT#21


3200 yards

 
2400 yards

Warm-up: non-stop
Swim Free
Drills IM
Kick IM (no board)
Swim Choice
 
200
100
100
100
 
200
100
100
100
Free
Swim


4x50 on :45
3x100 on 1:30
2x150 on 2:15
1x200 on 3"
2x150 on 2:15
3x100 on 1:30
4x50 on :45
2x50 on 1"


2x50 on :60
2x100 on 2"
2x150 on 3"
1x200
2x150 on 3"
2x100 on 2"
2x50 on :60

IM
Kick
Swim


200
4x125 (rotate the 50)

 
100
4x75: #1, 50 Fly-25 Bk
      #2, 50Bk-25 Br
      #3, 50 Br-25 Fr
      #4, 50 Fr-25
Swim-down
Pull Choice
 
200
 
100

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