Workout #40

300 yards

 2350 yards

 Warm-up
Swim non:stop: Free
               Breast
               Back
               Fly
 

200
150
100
50
 

100
75
50
25
IM
Swim
 4x250 rotate the 100
 4x125rotate the 50
Stroke + Free
Swim
 

300 100 Fly, 200 Free
300 100 Back, 200 Free
300 100 Breast, 200 Free

 

200 50 Fly, 150 Free
200 50 Back, 150 Free
200 50 Breast, 150 Free

IM
Swim long rests between the sets of 25's.
 
4(4x25) 5 sec.rests between 25's
 
4(4x25) 10 sec.rests between 25's
 Free
Kick
 

200
 

200
 IM
Kick rests as above
 

4(4x25)
 

4(4x25)
 Swim-down
Pull Free, hypoxic. Breathe 1st length 1/3; 2nd, 1/5; 3rd,1/7
 
8x75
 
4x75


Next Workout #41

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