Wednesday's Workout (1.19)

MID-DISTANCE

Warm-Up: (1000m)

• 2X100 swim
• 4X75 pull @ 1:30
• 6X50 drill @ 1:00
• 8X25 kick @ :45

Pull Set (600m)

• 6X100 pull starting at 1:40/1:50/2:00 and dropping :05 for each 100
• starting at 1:40 - 1:40, 1:35, 1:30, 1:25, 1:20, 1:15
• starting at 1:50 - 1:50, 1:45, 1:40, 1:35, 1:30, 1:25
• starting at 2:00 - 2:00, 1:55, 1:50, 1:45, 1:40, 1:35

Main Set: (700m)

• 6X75 swim @ 1:30/2:00
• odd - 50 moderate/25 fast
• even - 25 moderate/50 fast
• 6X50 IM Transitions @ 1:00/1:20
• fly/back
• back/breast
• breast/free

Warm Down (200m)

• 200 your choice