Thursday PM Workout

Warm Up (1100m)

3x100m I.M Swim @ 1:55/2:05
8x25m Alternate 1 - Freestyle, 1 - Choice @ 0:35/0:40
3x200m - 1 - Backstroke, 1 - Freestyle, 1 - Choice @ 3:30/3:45

Set 1 - Breaststroke Technique (1200m)

8x25m Alternate 1 - Kick with hands on bum, 1 - Underwater Kick and Pull with no breath @ 0:45/0:50
4x50m Sculling on the outsweep with breaststroke kick @ 1:10/1:15
4x50m - 25m 3 second hold drill, 25m swim @ 1:00/1:05
4x50m - 25m 3 kicks to 1 pull drill, 25m swim @ 1:00/1:05
4x100m Breaststroke @ 2:00/2:10

Set 2 - Kicking (800m)

400m with fins - 100 Butterfly, 100 backstroke. 100 butterfly on your back, 100 freestyle
4x100m Alternate 1 - freestyle, 1 - not freestyle @ 2:15/2:30

Warm Down (400m)
8x50m - 4x[1- swim, 1 - pull] choice @ 1:00/1:05

TOTAL 3500m