Friday PM Workout

Warm Up (1400m)

8x50m Kick - I.M. Order @ 1:10/1:15/1:20
6x100m - Alternate, 1 - Freestlye, 1 - I.M. @ 1:55/2:15/2:304x100m Pull - Alternate, 1 - Freestyle, 1- Not Freestyle @ 1:55/2:15/2:30

Set 1 Butterfly Technique (1150m)

4x50m one arm Fly, alternate 3 left arm stroke, 3 right arm strokes @ 1:00/1:10/1:15
4x50m kick Fly on your side @ 1:10/1:15/1:20
4x100m with fins Fly - 3 kicks, 1 pull @ 1:55/2:15/2:30]
50m easy choice with fins
200m Fly swim with fins 75%-80% effort
100m easy choice

Set 2 (800)

3x200m Freestyle, 80% effort @ 3:15/3:45/4:00
200m - 2x [25m kick, 75m swim] choice easy

Total distance 3350m