Aerobic Wednesday

10 min mix it up - continuous swim 4 * 75 Kick descend on 1:15

250-300 Pull on 5:00

4 * 75 swim build on 1:05. 1:10 or 1:15

on the 24 min mark

300 Kick (200 IM + 100 IM) on 6:00 - swim the IM if needed 4 * 75 Pull descend on 1:05, 1:10 or 1:15

18-20 * 100 6-8 on fpp + 15 6 on fpp + 10

4 on fpp + 5

2 on fpp

6 * 200 1 long choice on 4:00 2 strong - could be 75 stroke, 25 off, 50 stroke, 25 off, 25 stroke on 3 or 3:15

1 long choice

2 strong

1 long choice