Friday AM/PM Workout

Warm up (1300m)

2x150m - 2x[50 FR, 25 scull] @ 2:50/2:55/3:00
2x200m FR pull @ 3:25/3:35/3:50
2x100m - 2x[25 FR, 25 BK] @ 1:55/2:00/2:05
8x25m kick - 1 Fly on your back, 1 BK @ 35/40/45

Set 1 (1300m)

2x |2x200m, 1 FR @ 3:15/3:30/3:45, 1 Not FR @ 3:30/3:45/4:00
|4x50m kick, 2 FR @ 1:00/1:05/1:10, 2 Not FR @ 1:10/1:15/1:20
100m Double arm BK easy

Set 2 (900m)
600m w/fins - 2x[100 FLy, 100 FR, 100 BK]
4x50m w/fins I.M. Order - 25m underwater kick, 25m swim @ 1:00/1:05/1:10
100 easy choice no fins

Cool down (200m)

8x25m - 2x[1 underwater BR pullouts, 1 BR, 1 underwater fly kick, 1 FR] @ 45

Total 3700m