Wednesday AM Workout

Warm Up (1000m)

600m - 75m FR, 25m Fly
75m FR, 25m BK
75m FR, 25m BR
100m FR
100m kick Fly
100m BR
8x25m FR @ 40/45 - 2x[ 1 - Chicken arm drill, 1 - Swim FR, 1 - head up drill, 1 - swim FR]
200 pull FR

Set 1 (700m)

8x75m - 4 - 25m kick Fly, 50m Swim FR @ 1:15/1:25/1:35
4- 25m swim Fly, 50m Swim BR @ 1:20/1:30/1:40
100m Double arm BK with BR kick

Set 2 With fins (1000m)

400m I.M - 50m one arm dill Fly
50m Fly
50m Vertical Catch up Drill BK
50m BK
50m One Arm Drill BR
50m BR
50m Shark Drill FR
50m FR
8x25m - 1- Kick FLy on back, 1- kick BK @ 35/40
4x100m - 1-Fly, 1-BK @ 1:45/1:55/2:05

Warm Down (500m)

500m - 400m with paddles FR, 100m Not FR without paddles

TOTAL 3200m