Thursday PM Workout

Warm Up (800m)

2x200m I.M. - 25m one arm fly, 25m FLY, 25m catch up BK, 25m BK, 25m 3 second hold BR, 25m BR, 25m Shark FR, 25m FR @ 4:00/4:15
4x100 kick, 1-FR, 1-Not FR @ 2:15/2:25

Set 1 (800m)

3x[4x50m] - 25m sculling, 25m swim - Set 1- FLY, Set 2-BK, Set 3-FR @ 1:00/1:10
4x50m BR @ 1:00/1:10

Set 2 (1600m)

3x400m FR @ 5:45/6:45
2x200 I.M. with fins @ 3:15/3:30

Warm Down (400m)

4x100m - 50m pull, 50m swim - 1-FR, 1-Choice @ 2:00/2:15

TOTAL 3600m