August Workout #3

Warmup

200 DPS (Distance Per Stroke) Free

200 (50 Scull, 50 12k/stroke, 100 Swim Free)

200 (100 Kick, 50 Double Arm Back, 50 Backstroke Swim)

200 (100 Backstroke, 100 Choice)

Prep. 1

300 Pull Smooth (100Free, 100Back, 100Free)

3x100 Desc. 1-3 Swim (50 Free, 50 Back)

6x50 #1-3 Build #4-6 Strong (Choice Free or Back Swim)

**Notes: On the pull work a breathing pattern on the Freestyle (Every 3 strokes or every 5)

Main

2x through the following (1 time for shorter workout)

4x100 Free (Short rest interval) either 1:20 or :10Rest

2x150 Kick #1 - Easy / #2 - Strong 150 Kick

1x200 Swim (100 Easy/100 Fast)

Warmdown