Workout #39 |
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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 |
100 single
fly kick every other length |
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 |