Friday AM/PM Workout

Warm Up (1100m)

4x100 FR - 1-Swim, 1-pull @ 2:00/2:10/2:20
6x50m - Kick BR @ 1:10/1:15/1:20
4x200m - 1-FR @ 3:15/3:30/3:45, 1-Not FR @ 3:30/3:45/4:15

Set 1 (1100m)

10x100m FR, 2 @ 2:00/2:10/2:15
2 @ 1:50/2:00/2:05
2 @ 1:45/1:50/1:55
2 @ 1:35/1:40/1:45
2 @ 1:25/1:30/1:40 (100% effort)
100m easy choice

Set 2 with Fins (800m)

400m Easy - 100m 4 kicks Fly to 1 pull BR, 100m DPS FR, 100m Kick BK, 100m BK
8x50m - 25m BR with Fly kick, 25m FLY @ 55/1:00/1:05

Warm Down (200m)

200m choice

TOTAL 3200m