Friday AM/PM Workout

Warm Up (1000m)

400m FR - 100m Swim, 100m Kick, 100m Swim, 100m pull
8x50m Reverse I.M. - 1 Kick, 1 swim @ 1:10/1:15/1:20
200m Zipper drill FR

Set 1 (1000m)

16x50m I.M. (4 of each stroke) Progressive 1-4 @ 1:00/1:10/1:15
200 easy choice

Set 2 (700m)

6x100m - 3 FR @ 1:40/1:50/2:00 + 50m choice easy
3 Not FR @ 1:55/2:05/2:15 + 50m choice easy
Progressive 1-3

Warm Down (400m)

400m - pull 2x[100m choice, 100m FR]

TOTAL 3100m