For those of you who do not like drills, especially of all strokes,
there is an alternative workout down page.

 Workout #25

3000 yds

2000

  Warm-up
Swim Choice
 300
 300
Free
Swim time trial
5 seconds slower
 
100
5x100
on 1:30
5x100
on 1:45
 
100
  Butterfly
Drills 1 arm, kick with arms behind you, etc.
Swim

200

4x25
on :40
4x25
on :45
 
200

4x25
on :60
 Backstroke
Drills 1 stroke, kick on side,other arm kick etc
Swim

200

8x25
on :35 
 
200

4x25
on :45 
  Breaststroke
Drills 1 stroke, 2 kicks;
2 strokes,1kick;fly kick
Swim
 200

8x25
on :40
 150

4x25
on :45
 Freestyle
Drills 1 arm, catch-up, etc
Swim
 
200

8x25
on :30
 
150

4x25
on :45
  Warm-down
Pull Choice
 200
 100

 

 Workout#25a.all swim (no toys)

 3000

2500

Freestyle or
Free + IM

 

 

 

 

 500
4x125
(if IM, rotate the 50)
400
4x100
(free or IM)
300
4x75
(IM without the fly)
200
4x50
(just breast and free)
100
4x25
(free)

 Same as <-- but without the 500 and 4x125

 

 

Next Workout #26

50 SwimWorkouts
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