Swim Workout #3
Friday Swim Work-Out
-400 (split: 200 yards crawl, 200 yards IM)
-4 x 200 IM (alternating sprint every other lap) rest :30
-8 x 50 butterfly on 1:15 (change time to give yourself a 15-30 second rest)
-8 x 50 backstroke on 1:15
-8 x 50 breaststroke on 1:30
-4 x 100 yards IM; rest :30
-400 cooldown
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