Workout #35

 3000 yards

2200 yards

  Warm-up
Kick IM (no board)
 
400
 
200
  Butterfly+
Swim
 
4x100 any three lengths fly
 
4x100 any one length fly
  Backstroke
Drill
Swim

 

100
4x75

 

100
4x50

  Breaststroke
Swim with 1 dolphin kick
       normal kick

 

100
6x50

 

100
4x50

 Freestyle
Drill catch-up
Swim
Kick silent
      normal

 

100
12x25 on :20. Rest after 6
200
8x25 :10 rest

 

100
8x25 on :30. Rest after 4
100
8x25 :15 rest

 IM
Drill
Swim
 
300
200
 
200
100
 Swim-down
Swim Free:Count strokes
 
200
 
100

Next Workout #36

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