Source: geocities.com/cluballigator

Workout #9

500 free

3 x 100 IM on 1:50

5 x 100 kick on 2:20

4 x 150 pull on 3:00

200 free on 3:30

2 x 150 drill,swim,sprint on 3:00

3 x 100 stroke on 1:45

4 x 50 choice on :50

3 x 100 free on 1:35

2 x 150 stroke on 3:00

200 IM on 3:45

300 cool down


Total: 4000 yds