Workout for 10-19

Warm-up:300 swim (lossen up)200 reverse IM (25 kick , 25drill by stroke) 500yds

Drill:12 - 50’s (fly, free, bk, free, brst, free)(x2) on the 1 min 1100yds6 – 100’s (breath after 3 strokes, 7, 5, 7) repeat for each on the 1.45 1700yds20 – 25’s (easy, no breath, easy, sprint) (x5) on the .30 sec 2200yds

Main:10 – 100’s all out lowest interval you think you can make, about 1.20 3200yds

Kick:6 – 75’s (free or brst) on the 1.30 min 3650yds

Wrm down