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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