8/31 swim practice

scm im
Wednesday 8/31 swim practice

600 choice warm up

4 x 25 @ 30 IM order
4x 150 free @ 2:15

4 x 50 @ :50 IM order 
3 x 150 free @ 2:10

4 x 75 @ 1:20 IM rotating the starting stroke
2 x 150 free @ 2:05

4 x 100 IM @ 1:40
1 x 150 free @ 2:00

4 x 125 @ 2:00 IM rotate an extra 25 each stroke

6 x 150 @ 2:00 free w/ fins

Repeat 3x
100 fast kick w/o fins
50 easy
25 under water
25 sprint
Repeat 3x

wd
4500 + wu and wd