Friday AM and PM Workouts

Warm up (1000m)

4x200m Alternate 1 - freestyle, 1 - I.M. @ 3:40/4:00/4:20
4x50m Pull, Alternate 1 - freestyle, 1- not freestyle @ 1:00/1:05/1:10

Set 1 Backstroke Technique (1200m)

4x50m kick 25m butterfly on back, 25 back @ 1:10/1:15/1:20
4x50m 25 screwdriver drill, 25 swim @ 1:00/1:05/1:10
4x50m 25 double arm back drill, 25 swim @ 1:00/1:05/1:10
4x50m 25 vertical catch-up drill, 25 swim @ 1:00/1:05/1:10
4x100m swim @ 1:55/2:05/2:15

Set 2 (800m)

8x100m Kick Alternate 1 - freestyle, 1 - butterfly (4 @ 2:15/2:25/2:35) (4 with fins @ 1:55/2:05/2:15)

Warm down (200m)

4x50m choice alternate 1 pull, 1 swim @ 1:00/1:05/1:10

TOTAL 3200m