Wednesday – Swim

Warm up:

• 500 free
• 5 x 100 as: 50 kick / 50 back stroke with 15 sec recovery 
• 8 x 25 fist drill with 10 sec recovery. 

Main set

• 400/300/200/100 tempo / pull with 20 sec recovery 
• 300/200/100 kick with 10 sec ri
• 200/100 free with 10 sec ri 

Cool down: 

• 200 free