21 Feb 2017

Total Distance:2000 yards

400 yards warmup changing strokes every 25 yards
(use all strokes)
200 yards crawl alternating lengths of pull and kick
(pull only first 25, kick only second 25, repeat -- do not use kick board)
4 x 200 IM resting :30 between
(swim at a comfortable pace)
4 x 25 yards butterfly sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards backstroke sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards breaststroke sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards crawl windsprints, resting :30
(do not breathe entire length)
200 yards crawl warmdown
(swim slowly and relax)

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Tags:

swim