Wednesday 5:30-7am STROKE

10 minute warm up





200 IM @ 4:00


4x50 stroke @ 1:00


100 kick (choice stroke)


4x25 fast free


* Repeat this set 3x



100 easy

20x50 pull
5 @ 1:00
5 @ :55
5 @ :50
5 @ :45

100 easy

200 skull

100 easy