Wednesday

Warm-up:
200 @ 04:00 Free Swim
50 @ 01:15 Scull
200 @ 04:00 Pull
50 @ 01:15 Scull
200 @ 02:15 Kick

25 free sprint @ :30
50 Choice Sprint @ 1:00
75 Free Sprint @ 1:30
100 Choice Sprint @ 2:00
125 Free Sprint @ 2:30
150 Choice Sprint @ 3:00
125 Free Sprint @ 2:30
100 Choice Sprint @ 2:00
75 Free Sprint @ 1:30
50 Choice Sprint @ 1:00
25 Free Sprint @ :30

Kick Set: Your choice on fins and board

5 Fly Kick @ :30
50 Free Kick  @ 1:00
75 Fly Kick  @ 1:30
100 Free Kick  @ 2:00
125 Fly Kick @ 2:30
150 Free Kick @ 3:00
125 Fly Kick @ 2:30
100 Free Kick @ 2:00
75 Fly Kick @ 1:30
50 Free Kick @ 1:00
25 Fly Kick @ :30

200 @ 05:00 Cool Down