Thursday PM Workout

Warm up (2000m)

400m - 4x[50m FR, 50m Reverse I.M.]
2x200m FR pull with paddles @ 3:15/3:30
4x100m kick, 1 - FR, 1 - Not FR @ 2:15/2:30
8x50m - 25m FR, 25m Not FR @ 0:55/1:00
16x25m with fins, I.M. Order (4 of each stroke) @ 30/35

Set 1 (600m)

5x100m Choice, same stroke for all, holding the fastest pace time as possible.
100m easy choice

Warm Down (800m)

3x200m - 1- FR, 1 - Not FR, 1 - Choice @ 15 seconds rest
200m - Choice - 50m Swim, 50m kick, 50m swim, 50m pull

TOTAL 3400m