Tuesday PM Workout

Warm Up (1600m)

400m Reverse I.M. Order - 50 FR Zipper Drill, 50 FR
50 BR Kick on Bun Drill, 50 BR
50 BK Vertical Catch-up Drill, 50 BK
50 One Arm Fly, 50 Fly
2x200m FR pull @ 3:15/3:30
8x50m I.M. Order kick, 2 of each stroke @ 1:10/1:15
4x100m - 1 FR, 1 Not FR, 1 I.M., 1 Choice @ 1:50/2:00

Set 1 (700m) All with fins

4x150m - #1 25 Fly, 25 BK, 25 Fly, 25 BR, 25 Fly, 25 FR
#2 25 BK, 25 Fly, 25 BK, 25 BR, 25 BK, 25 FR
#3 25 BR, 25 Fly, 25 BR, 25 BK, 25 BR, 25 FR
#4 25 FR, 25 Fly, 25 FR, 25 BR, 25 FR, 25 BR
All @ 2:30/2:45
100 Easy Double arm BK

Set 2 (800)

16x25m I.M. Order, 4 of each @ 35/40
4x100m kick, 1 FR, 1 Not FR, 1 I.M., 1 Choice @ 2:15/2:30

Cool Down (400m)

4x100m - 50 pull, 50 swim - 2 FR, 2 Not FR @ 2:00/2:15

Total 3500m