Workout #23

3300 yards

2000

Warm-up: Choice
Swim & Drills
 
400

400
 

Freestyle
Swim
Kick


15x50:
5 on :40, 5 on: 35,5 on:45
300:
12x25:
6 on :25, 6 on :35

9x50:
3 on :55, 3 on :50,3 on :60
200:
8x25:
4 on :30, 4 on :

IM
Swim

 

175: 50 Fly, 100 Bk, 25 Fly
175: 50 Back, 100 Breast, 25 Back
175:
50 Breast, 100 Free, 25 Breast
3x125:
same order, 25, 75, 25
3x75:
same order 25, 25, 25
100: 25 Fly, 50 Back, 25 Fly
100:
25 Back, 50 Breast, 25 Back
100:
25 Breast, 50 Free, 25 Breast
3x75:
same order, 25, 25, 25
3x25:
25 each, choice
Swim-down
Drills Choice
 
150

125

Next Workout #24

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