Wednesday – Swim

Location: Aquatic Center YMCA

Time: 5:30 am

Duration: 90 minutes

Workout

• Warm up:
  • 5 x 200 as 2 free / 1 kick / 2 choice with 20 sec ri
• Main Set:
  • 4 x 500 as alternating –
    • 1 x 500 straight on 30 sec ri
    • 5 x 100 on 10 sec ri all at Tempo
• Cool Down:
  • 5 x 100 as 1 free / i kick / 1 pull / i drill / 1 free