Wednesday AM Workout

Warm up (1200m)

8x100m - 2 FR, 2 I.M. - each group of 2 is 1 Swim, 1 pull @ 1:55/2:00/2:05
200m kick - 25 FR, 25 Fly
8x25m, 1 BK kick, 1 BK swim @ 35/40/45

Set 1 (1800m)

3x200m FR Progressively faster 1-3 @ 3:10/3:30/3:50
4x50m kick FR @ 1:05/1:10/1:15
100 easy choice
3x200m Not FR Progressively faster 1-3 @ 3:10/3:30/3:50
4x50m kick Not FR @ 1:05/1:10/1:15
100 easy choice

Cool Down (400m)

400m w/fins FR - 2x[50m 3 point drill, 50m swim, 50m kick, 50m swim]

Total 3400m