Workout Wednesday

March 9 2022

Warm Up:

200 easy choice

100 IM swim

300 kick (100 dolphin, 100 breaststroke, 100 flutter)

100 IM

Pre-set:

4 x 50 IM drill- 20 secs. rest

100 reverse IM

Main Set: -30 secs. rest

2 x 150 (fly, back, breast by 50)

100 free hard

2 x 150 (back, breast, free by 50)

100 free hard

2 x 200 IM

2 x 100 (fly, back by 50)

200 free

2 x 100 (breast, free by 50)

200 free

400 IM

200 free

Warm Down:

200 easy pull

200 easy swim-choice

Total: 4,000 yds.