Workout #14

 3300 yds.

 2100

 Warm-up
Drills Reverse IM

 
300

 
200

Freestyle
Swim
Swim

Kick
Swim

Pull
Swim

 
300
6x50
on:45 or :50
300
6x50
on:40 or :45
300
6x50
on:35 or :40

 
200
6x50
on :60
200
6x50
on :55
200
6x50
on :50

 Breaststroke
Kick

 
200

 
200

 IM
Swim

 
400

 
200

 Choice
Swim Walk-arounds
(from a start, with turns)

 8x25

 4x25

 Swim-down
Choice very long strokes

 
200

 
100

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