Wednesday's Workout (2.9)

MID-DISTANCE

Warm-Up: (900m)

• 6X100 (Swim, Drill, Kick by 100)
• 6X50 (odd - build, even - 12.5 fast/12.5 easy) @ 1:00

Main Set: (1875m)

• 5X125 @ 2:15 
• 75 moderate - 10 seconds rest - 50 fast
• 4X125 pull @ 2:00 
• 3X125 @ 2:30
• 25 fast - 5 seconds rest - 50 moderate - 10 seconds rest - 50 fast
• 2X125 pull @ 2:00
• 1X125
• 25 moderate - 10 seconds rest - 50 fast - 10 seconds rest - 50 fast

Warm Down (200m)

• 200 your choice