Workout
#50 |
3100 yards |
2400 yards |
Warm-up Choice |
|
|
|
Freestyle
|
20x50 4 on 50 4 on 45 4 on 40 4 on 45 4 on 50 |
10x50 2 on 60 2 on 55 2 on 50 2 on 55 2 on 60 |
Choice Kick |
400 |
300 |
IM Swim any order Pull continuous |
300 |
200 |
Worst
stroke Swim rest as needed |
12x25 |
8x25 |
IM
Swim hard |
200 |
100 |
Swim-down Choice Pull |
200 |
200 |