Workout #29

 3200 yards

 2200 yards

 Warm-up:Choice
Drill
Kick
no board
Pull

 
300
200
100

 
200
100
100

 Freestyle
Swim timed
rest 1" between sets
time and compare to 1st

 

200
4times (4x50
on :40)
200

 

200
2times (4x50
on :60)
200

 Breaststroke
Kick
Drill
with one dolphin kick
Swim
with dolphin movement

 

 200
200
8x50
on :50

 

200
200
6x50
on :70

 IM
Swim

 

4x125 100IM+25 stroke

 

4x100

 Swim-down
Swim
Choice (count strokes)

 100

 100

Next Workout #30

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