Workout #8

3300 yards

2200 yards

Warm-up
Swim Free
Drills
IM
Swim
Choice


400
200
100

 

300
200
100

Freestyle
Swim
Rest 40 secs. between sets of 6x25;
30 secs.between 4x25



6x25 on :20
6x25
on :20
6x25
on :20
6x25
on :20

 

4x25 on :30
4x25
on :30
4x25 on :30
4x25 on :30

Backstroke
Swim
Kick
Drill
Swim

Pull
Easy


200
200
100
8x50
on :60
8x25
on :35
100


100
4x25
100
4x50
on :75
4x25
on :45
100

IM
Kick (no back!)
Pull
Swim

 
300
200
100

 
150
100
100

Swim-down
Swim Free:count strokes

 
8x25

 
6x25

A few words about counting strokes. There are two ways of doing it.
One: maintain a reasonable time, no matter how few strokes.
Or Two: do absolutely anything, glide like mad, catch-up, whatever, and notice the time difference.

Next Workout #9

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