Monday AM Workout

Warm up (1200m)

400m Reverse I.M. - 50m Streamline kick, 50m swim
8x50m pull - 25 BR, 25 FR @ 1:00/1:05/1:10
4x100m FR @ 1:40/1:45/1:50

Set 1 (1300m)

8x25m - 2x[1 Fly arms with BR legs, 1 BR, 1 Fly arms with BR legs, 1 Fly] @ 40/45
400m w/fins - 2x[100 Fly, 100 BR with Fly kick]
3x200m I.M. - Progressively faster 1-3, @ 3:25/3:50/4:10
100m Easy choice

Set 2 (800m)

6x100m w/paddles, 2x[1 FR, 1 BK, 1 BR] @ 1:45/1:50/1:55
200 easy choice

Total 3300m