Monday AM workout

It is a partial repeat of Friday Night's workout sorry.

Warm Up (1600m)

300m Pull Choice
4x150m - going |25m Freestyle, 25 Breaststroke | @ 10 Seconds rest
| 25m Freestyle, 25 Backstroke |
| 25m Freestyle, 25 Butterfly |
300m Swim Choice
8x50m I.M Order - Alternate 1 - Kick, 1 - Swim @ 1:10/1:15/1:20

Set 1 Fly Thechnique (With flippers throughout) (1050m)

4x50m kick Fly on your side @ 1:10/1:15/1:20
4x50m one arm Fly, alternate 3 left arm stroke, 3 right arm strokes @ 1:00/1:10/1:15
4x100m Fly - 3 kicks, 1 pull @ 1:55/2:15/2:30]
50m easy choice
200m Fly swim 75%-80% effort

Set 2 (750m)

100 easy choice
3x200m Freestyle, 80% effort @ 3:15/3:30/3:45/4:00
50m easy choice

Warm down (400m)

400m choice - going 100m kick, 100m swim, 100m pull, 100m swim

Total distance 3800m