Workout#11	3100 meters	2500
Warm-up Choice non-stop Swim Kick (no board) Drills Swim	200 100 100 100	200 100 100 100
IM Swim	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	400 4x100 300 4x75 200 4x50 100 4x25	100 4x100 100 4x75 100 4x50 100 4x25
Swim-down Swim Catch-up* Free	200	100

*Catch-up: One hand touches the other stretched out in front before the other begins to stroke.

Next Workout #12