Friday's Workout (3.18)

RECOVERY

Warm-Up: (400m)

• 400 swim

Main Set: (1600m)

• 4X100 pull @ 1:45
• 300 - 25 drill, 50 swim
• 4X75 IM order - kick, drill, swim @ 1:40
• 200 pull 
• 4X50 kick @ 1:10
• 100 breath 3,5,7,9 by 25 
• 4X25 no breath @ :45

Warm Down (200m)

• 200 your choice