Tuesday PM Workout

Warm Up (800m)

400m Reverse I.M. - 4x[50m Swim, 25m Kick with pullbouy, 25m pull]
4x100m 1-FR, 1-I.M. @ 1:45/2:00

Set 1 (1100m)

6x100m Kick with fins - 2x[1- FR, 1-FLY, 1-BK] @ 1:50/2:00
50 Easy choice no fins
8x50 Kick I.M. Order (2 of each) @ 1:05/1:15
50 Easy choice

Set 2 (1200m)

4x200m - 2-FR, 1-Swim, 1-Pull @ 3:15/3:30, 2-Not FR, 1-Swim, 1-Pull @ 3:30/3:45
4x100m - 2-FR @ 1:35/1:45, 2-Choice @ 1:50/2:00

Warm Down (400m)

2x200m - 50m kick, 100m swim, 50m pull - 1-FR, 1-Not FR @ 15 seconds rest

TOTAL 3500m