Workout #45

3000 yards

 2000 yards

Warm-up
Swim Free ladder
11 lengths, 10,9, etc. down to 1

Kick Choice

Drills IM

 

1650
10 second rests


350

400

 


1650
20 second rests


150


200

  Relays IM

      Free

 200 mixed 2 or 3 females. Swimmers from both groups on each team
200 Any combination
 <---
  Swim-down
Kick Choice (no board)
 200
 100


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