Fruday's workout

Warm up

2 x ( 100 Swim, 100 drill, 100 kick)

1 x 200 pull

 

IM and Sprint set

9 x 50 @ 1:05 (3 x fly/back, back/breast, breast/free)

12 x 25 @ :40 ( 3 x underwater,  easy/fast, easy, fast/easy)

 

Pull set

6 x 75 pull @ 2:00 – 25 scull/25 easy/ 25 least number of breaths

1 x 100 easy

 

Main set

4 x 50 practicing starts, turns, and finish

 

100 easy