Swim Weekend work out

Warm up:

400 swim

400 kick

400 pull

12x75 @ 1:20-1:45

Indy Ims

1. Fly-bk-br

2. Fr-fly-bk

3. Br-fr-fly

4. Bk-br-fr 

6x150 r:10 

Swim-kick sprint-build swim (by 50)

3x200 @ 2:45-3:15 pull

6x150 r:10 

Swim-stroke-sprint free (by 50)

12x50 @1:00 (3 times through)

Hard/easy

Easy/hard

Hard

Easy 

12x25 @ :45 sprint kick every 3rd!

300 easy!