Wednesday AM Workout

Warm Up (1400m)

8x50m kick I.M. Order 1:10/1:15/1:20
4x100m Pull - Alternate 1 - Freestyle, 1 - Choice 1:55/2:05/2:15
3x200m 1 - I.M., 1 - Freestyle, 1 - Choice 3:40/4:00/4:20

Set 1 - Challenge Set (600m)

5x100m Choice. all the same stroke on the fastest possible pace time getting no more than 5 seconds rest.
100 Easy choice

Set 2 (800m) All with flippers

4x100m Backstroke, kicking 10m underwater after every push off 1:55/2:05/2:15
12x25m I.M. Order 0:35/0:40

Warm Down (400m)

400m Choice - 2x[50m swim, 50m kick, 50m pull, 50m swim]

TOTAL 3200m