Swim Workout 3

Dryland:

None

Swimming:

Warmup - 300 free, 300 choice
- 8 x 75s freestyle- odds are 25 right arm, 25 left arm, 25 swim. each 75 in IM order.
evens are breathing 3,2,1(taking 3 breaths per 25 and descending)
- 28 x 25s - 1 on :30, 1 on :20
1 on :30, 2 on :20
1 on :30, 3 on :20
1 on :30, 4 on :20
1 on :30, 5 on :20
Twice through, one round free, one stroke
- 5 x 200s freestyle- 1 with a stick(catch-up drill if a a stick isn't present), 2 breathing every 5,3,7,9 strokes per 50, 2 descending(second 100 is faster than first 100)
- 8 x 100s - stroke kick on 2:00
- 200 cool down