Wednesday AM workout

Warm up (1000m)

200m FR @ 15 seconds rest
4x50m - 25m skulling, 25m FR swim @ 0:55/1:00/1:05/1:10
200m FR kick @ 15 seconds rest
4x50m - 25m BR streamline kick, 25m BR swim @ 1:10, 1:15/1:20
200m FR pull @ 15 seconds rest

Set 1 (1200m)

8x100m Swim with paddles, Alt. 1-FR, 1-Not FR @ 1:45/1:50/2:00/2:10/2:20
8x50m kick with fins, Alt. 1-FR, 1-FLY @ 0:55/1:00/1:05

Set 2 BR Tech (900m)

4x50m - 25m 3 kicks/1 pull, 25m swim @ 1:05/1:10/1:15
4x50m - 25m 3 sec. hold, 25m swim @ 1:05/1:10/1:15
4x50m - 25m kick with hands on bum, 25m swim @ 1:10/1:15/1:20
3x100m BR swim @ 2:10/2:20/2:30

Warm down (600m)
500m - 2x[100m kick, 50m swim, 100m pull], 1-FR, 1-Not FR
100m double arm BK

TOTAL - 3700m