Workout #39

 3100 yards

 2200 yards

 Warm-up
Swim Free: normal
          fast rpm
          max dist.per stroke
          best


100
100
100
100


100
50
50
100
 IM
Swim
 
4x250 rotate the 100
 
4x125 rotate the 50
Breast-stroke
Swim

 

200 single fly kick every other length
8x25 on :35

 

100 single fly kick every other length
8x25 on :45

  Freestyle
Pull
Kick
 

8x100 15 sec. rests
8x25 10 sec. rests
 

8x100 20 sec. rests
8x25 15 sec. rests
 Choice
Swim time trial
 
100

 

50

 Swim-down
Drill choice
 
200
 
100

Next Workout #40

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