Wednesday's Workout (6.22)

Warm Up - :20 rest between each

 - 200 swim

 - 50 kick

 - 150 swim

 - 100 kick

 - 100 swim

 - 150 kick

 - 50 swim

 - 200 kick

 

Pre-Main Set

 - 6X75 @ 1:45

      - 25 scull

      - 25 overkick

      - 25 swim

 

Main Set

 - 8X100 @ 2:15

     - 25 underwater kick, 75 swim moderate

     - 100 kick

     - 25 underwater kick, 25 swim fast, 50 moderate

     - 100 kick

     - 25 underwater kick, 50 swim fast, 25 moderate

     - 100 kick

     - 25 underwater kick, 75 swim fast

     - 100 kick

 

Warm Down

 - 6X50 easy choice @ 1:10