Wednesday's Workout (3.16)

MID-DISTANCE

Warm-Up: (600m)

• 200 S
• 400 IM (kick, swim, drill, swim)

Main Set: (1450m)

• 4X150 free (descend 1-4) @ 2:45/3:00
• 4X100 kick @ 2:15
• 4X150 pull (descend 1-4) @ 2:45/3:00
• 4X100 kick @ 2:15

Warm Down (200m)

• 200 your choice