Wednesday – Swim

Warm-up: 200 free, 200 kick, 4 x 50 build with 15 sec recovery, 200 pull with paddles no buoy Main set: 4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,

Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.