Workout #28

 3000 yards

 2000 yards

 Warm-up Reverse IM
Drill or Swim
 

400
 

200
 Freestyle
Swim descend 5 sec.per swim

 

4x250 on 4 minutes

 

4x200

Backstroke
Drill
Swim
 

150
200
8x25
on :30
 

100
100
6x25
on :45
 Freestyle
Kick
 

300
 

300
 IM
Pull
Swim
Kick
no board
 
300
200
100
 
2x100
100
100
 Swim-down Free
Swim
 
150
 
150

Next Workout #29
50 SwimWorkouts
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