Wednesday's workout

Warm-Up: (1200m)

• 300 swim
• 300 IM - K,D,S by 25
• 200 pull
• 200 kick
• 2X100 build 

Main Set: (1600m)

• 150 pull  @ 2:30/3:00
• 4X100 free --> 25 mod. - 50 @ 75% - 25 mod. @ 2:00
• 150 pull @ 2:30/3:00 
• 3X100 free --> 50 mod. - 50 @ 75% @ 2:00
• 150 pull @ 2:30/3:00
• 2X100 free --> 50 @ 75% - 50 mod. @ 2:00
• 150 pull @ 2:30/3:00
• 1X100 --> 75% @ 2:00

Warm Down (200m)

• 200 your choice