Workout of The Week - Focus on All 4 Strokes

Total Distance:3400 yards

500m  warmup mix of strokes
(use all 4 strokes)

2 x 200 IM kick only
(ok to use a kickboard on this drill but you do not have to)

2 x 200 IM pull only
(either cross your ankles, or use a pull bouy to float your legs)

4 x 100  butterfly, resting :30 between
(swim each at a consistent pace)

4 x 100 backstroke, resting :30 between
(swim each at a consistent pace)

4 x 100 breaststroke, resting :30 between
(swim each at a consistent pace)

2 x 200 IM resting :30 between
(swim at a comfortable pace)

500 freestyle warmdown
(swim slowly and relax)