Workout #12 |
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Warm-up Swim Free Pull IM Kick Choice |
300 200 100 |
200 100 100 |
Free Swim each effort 5 sec faster Kick Pull very easy |
4x250 16x2510 sec.rest 100 |
4x200 8x25 15 sec.rest 100 |
IM Swim Kick alternate lengths fly & br. Swim ALL OUT |
4x125 #1: 100+25 Fly #2: 100+25Back #3: 100+25 Breast #4: 100+25 Free 200 200 |
4x75 #1:Fly,Back,Breast #2:Back,Breast,Free #3:Breast,Free,Fly #4:Free,Fly,Back 100 100 |
Swim-Down Swim Choice |
200 |
100 |