WORKOUT #22

 3000 yds.or m.

 2100 yards

Warm-up: Free
Swim #1 at 800 pace
each 200 5 sec. faster than last one

 5x200

 4x200

 Butterfly
Kick (no board) all sides
Drill 1-arm
Pull 1 length Fly, 1Fr,etc


200
200
2x100

 
100
100
2x50

 Backstroke
Kick & Swim alternate lengths (no board)

 200

 200

 Breaststroke
Pull
Drill
1pull, 2 kick; 2 pull, 1 kick; one pull, one dolphin kick

 200
200

 100
100

 Freestyle
Drills 1-arm, ripple,
catch-up, hesitation

 200

 200

  IM
Swim

 400

 200 (rest as needed)

  Swim-down
Choice

  100

 100

Next Workout #23

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