Workout for Nov 9-10

Each of the following 3 workouts include a little long distance swimming, middle distance, and sprints. Choose either rest periods or interval times, depending on the intensity you wish to swim.

Workout #1: 2000 yards
-100 swim-100 kick-100 swim / EASY WARM-UP
-4x100 Alternating 100 swim/free, 100 pull/free
-400 swim / build-up / choice
-8x50 swim/choice/moderate pace
-8x50 swim/choice/FAST pace
-100 COOL DOWN / EASY

Workout #2: 3000 yards
-200 swim-100 kick-100 swim / EASY WARM-UP
-12x50 alternating 50 swim/50 kick (choice) / moderate
-500 swim/pull/build-up
-5x100 swim/choice/FAST
-3x200 swim/choice/FAST
-10x25 swim/choice/FAST
-150 COOL DOWN / EASY

Workout #3: 4000 yards
-200 swim / 100 kick / 200 swim or pull / EASY WARM-UP
-8x50 alternate 25 kick/25 swim (choice)
-8x100 swim/choice (50 SPRINT/50 moderate)
-600 swim/pull/moderate
-5x150 swim/choice/FAST
-300 kick/choice/25 fast-25 easy
-20x25 swim/choice/SPRINT
-150 COOL DOWN / EASY