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Thirteen C is especially good for triathletes. Scroll down
| Workout#13a |
|
|
| Warm-up Drills Choice |
250 |
250 |
| Free Swim Time trial |
1000 |
500 |
| IM Swim 5 of each stroke |
20x25 on :30 |
20x25 on :45 |
| Free Kick Pull very easy |
500 10x50breathe 1/7 |
250 5x50 breathe 1/5 |
| Swim-down Choice count strokes |
250 |
250 |
| Workout#13b |
|
| Free
Swim IM+ Swim Free SwimKickPull IM+ Swim Free Pull IM+ Swim Free Swim+Kick IM+ Swim |
1x
200 2x175 : 25 free, 75 fly back breast, 25 free 3x150 4x125 100IM+25 Stroke (#1fly, #2back, #3breast, #4free) 5x100 6x75 stroke free stroke 3 times...free stroke free 3 times 7x50 swim,kick,sw,k,sw,k,sw 8x25 #'s one,four,seven, stroke...the rest free |
| #13c |
|
Same as above but all freestyle swim
|
1x200 2x175 3x150 4x125 5x100 6x75 7x50 8x25 |