It has been a while since the last workout posted. Hopefully the past ones have been able to sustain you...
1x400
Warm up; your choice
4x100's @2:00 (1:45/2:10)
Alternate freestyle and backstroke by 100
6x50's @1:00 (:50/1:10)
Dolphin kick off each wall until your feet reach the flags then swim freestyle the rest of the way. Use the 3-7-3 drill (that means 3 regular strokes then 7 kicks on your side, another 3 strokes, then repeat across the pool).
8x25's @ :40 (:30/:45)
Flutter kick with board. Odds are sprint, evens are easy.
4x125's @2:15 (2:00/2:30)
IM: Rotate a 50 of stroke throughout. 1-50 fly, 25 back, 25 breast, 25 free; 2-25 fly 50 back, 25 breast, 25 free; etc.
6x25's @ :40 (:30/:45)
Odds dolphin kick, evens breaststroke kick
6x75's @1:30 (1:15/1:45)
25 catchup stroke, 25 3/4 catchup stroke, 25 regular freestyle
(Catchup is where you do freestyle but touch your hands at the top. 3/4 catchup is where you start your next pull when your hand just enters the water).
4x125's @ 2:00 (1:50/2:15)
75 sprint freestyle, 50 easy choice stroke
2x150's @ :30 rest
Warm down; alternating backstroke and freestyle
Total yardage: 3,200
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