Monday AM Workout

Warm up (1600m)

4x50m FR @ 0:55/1:00/1:05
2x100m Pull FR @ 1:55/2:05/2:10
4x50m BR @ 1:00/1:05/1:15
2x100m Pull FR @ 1:55/2:05/2:10
4x50m BK @ 0:55/1:00/1:05
2x100m Pull FR @ 1:45/1:50/1:55
4x50m FLY @ 0:55/1:00/1:05
2x100m Pull FR @ 1:45/1:50/1:55

Set 1 (1250m)

6x100m [3x | 1 - I.M. @1:50/2:00/2:10/2:15
| 1 - Zipper Drill FR @ 2:00/2:10/2:20/2:30
50m Choice
3x200m I.M. @ 3:30/3:50/4:10/4:30

Set 2 (800M) With fins

400 FR 4x | 25m Head Up Drill
| 25m Swim
| 25m 3 Point Drill
| 25m Swim
12x25 I.M. (3 of each stroke) @ 30/35/40
100 choice - no fins

TOTAL = 3650m