Wednesday – Swim

Warm up 

600 easy, 

4×12 as 100 moderate/25 easy stroke on 20 sec rest.
Main Set 

1000 straight, increase speed each 200 on 2 min rest.

 16×50 on 20 sec rest, alternate easy/hard.

 4×100 kick, on 20 sec rest.

Warm down 

200 easy.