Workout #24

3000 yards

2000+

Warm-up: Free
Swim
 
500

300

IM + Freestyle
Swim




Kick


Swim



4x50:
one of each stroke
3x100: Fl/Bk, Bk/Br, Br/Fr
2x150: Fl/Bk/Br, Bk/Br/Fr
1x200: usual IM

300:
Free
12x25
:
Fl, Bk, Br, 4 of each

100: easy IM or Free

 

4x25: one of each stroke
3x50: Fl/Bk, Bk/Br, Br/Fr
2x75: Fl/Bk/Br, Bk/Br/Fr
100: IM

200:
Free
12x25:
4 of each

100: easy IM or Free
Choice
Pull
 
4x200 Build-ups
 
4x200
increase speed during each 200
  Swim-down: Breast
Drills e.g.,1 pull, 2 kicks;
2 pull,1 kick; 1 pull, 1 fly kick
 
200

200

Next Workout #25

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