4100 yd swim workout

500 Fr, 400 IM Drill, 300 best non free, 200 IM, 100 free (warm up)

8x75\'s (20-30 sec rest)
each length is 12.5 fast underwater kick (crazy fast dolphin kick preferred)
then 12.5 ez swimming

3x 200 IM Solid, but not all out. (20-30 sec rest)
2x100 Free Moderate pace. (10-15 sec rest)
4x50\'s IM Order Very strong, all out. (long rest= 45+ sec)

200 cool down.

(4100 yds.)

Submitted by Chris Morgan