Friday June 10 AM/PM Workout

Warm up (1200m)

400m FR - 200 Swim, 200 Pull
8x50m kick - 1 FR, 1 I.M. - 1:10/1:15/1:20
400 Not FR 200 Swim, 200 Pull

Set 1 (1300m)

3x200m FR progressively getting faster 1-3 3:15/3:35/3:55
50m easy choice
3x200m Not FR progressively getting faster 1-3 3:25/3:45/4:05
50m easy choice

Cool Down (900m)

400m FR with fins - 100 3 point drill (2 sec. hold on each point), 100 swim
4x100 I.M. with fins 1:40/1:45/1:50
100 easy choice

Total 3400m