Wednesday's workout

Warm up:

300 75swim/75overkick

8 x 75 50drill/25swim @ 1:40 (2 of each stroke)

8 x 25 underwater kick @ :40 (2 of each stroke)

300 pull ( every 3^rd 25 – No breath )

 

Main Set

4 x 50 kick build IMO @ 1:15

4 x 25 build IMO @ :35

3 x 50 kick free desc. 1-3 @ 1:15

4 x 25 no breath @ :40

2 x 50 kick stroke @ 1:10

4 x 25 stroke desc. 1-4 @ :35

1 x 50 kick 100% @ 1:15

4 x 25 fast @ :40

 

Warm down:

200 easy

 

Total: 2500