Wednesday AM Workout

Warm up (1100m)

6x100m, alternate 1 FR, 1 I.M. - 2 Swim @ 2:00/2:05/2:10/2:15
2 kick @ 2:10/2:20/2:30/2:40
2 pull @ 1:55/2:00/2:05/2:15
200 Reverse I.M. - 25 one arm drill, 25 swim
4x50m kick - 25 fly, 25 BR @ 1:10/1:15/1:20
100 choice

Set 1 (700m)

600 FR Breathing by 50m every 2, 3, 5, 7 with Fins and Paddles
100 3 point drill with no fins and paddles

Set 2 (1100m)

8x75m I.M. Order - 25 Kick, 50 Swim @ 1:25/1:30/1:40/1:50
2x200m I.M. @ 3:20/3:45/4:00/4:15
100 easy choice

Cool Down (300m)

300m - 100 Kick, 100 pull, 100 swim, each 100 is 50 Choice, 50 FR

Total 3200m