Wednesday AM Workout

Warm up (700m)

800m FR - 2x[100 swim, 100 kick, 100 swim, 100 3 point drill]
4x100m pull - 1 Fr, 1 Not FR @ 1:55/2:00/2:05
8x25m - 1 underwater fly kick, 1 FR @ 35/40/45

Set 1 (1100)

400m kick w/fins - 100 Fly, 100 FR, 100 Fly, 100 FR
16x25m w/fins - 4 Fly, 4 kick fly on back, 4 BK, 4 FR @ 30/35/40
300 FR w/fins breathing by 25's every 2, 3, 5, 7

Cool down (1000m)

400m reverse I.M. kick
4x100 I.M. @ 1:50/1:55/2:00
200m choice easy

Total 3500m