Workout#11 |
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Warm-up
Choice non-stop Swim Kick (no board) Drills Swim |
200 100 100 100 |
200 100 100 100 |
IM
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125:
25 easy Fly, 75 mod.Free,25 hard Fly 125: same as above Back,Free,Back 125: Breast, Free, Breast 125: all free, 25 easy, 75 mod. 25 hard |
75: 25
easy Fly, 25 mod.Free,25 hard Fly 75: Back, Free, Back 75: Breast, Free, Breast 75: all free, 25 easy, 25 mod., 25 hard |
Free+Choice Swim Free easy Choice hard Free easy Choice harder Free easy Choice hardest Free easy Choice all-out |
4x100 300 4x75 200 4x50 100 4x25 |
4x100 100 4x75 100 4x50 100 4x25 |
Swim-down Swim Catch-up* Free |
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*Catch-up:
One hand touches the other
stretched out in front before the other begins to stroke.