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Thirteen C is especially good for triathletes. Scroll down

 Workout#13a

 3000 yds.or m.

 2000

 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
10x50
breathe 1/7

 
250
5x50
breathe 1/5

 Swim-down
Choice count strokes

 
250

 
250


 Workout#13b

  3000 meters or yards

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

 3000 meters or yards

Same as above but all freestyle swim

 

 

 

1x200
2x175
3x150
4x125
5x100
6x75
7x50
8x25

Next Workout #14

50 Workouts