Friday's workout

3 x 200 75 free/25 RIMO by 200

 

8 x 75 50 drill/ 25 swim

 

200 pull, 3x 50 fast kick, 150 pull, 2x50 fast kick, 100 pull, 50 fast kick @ 20 sec. rest

 

3x100 strong pace 2:00

4x 50 fast 25 + turn/easy 1:00

 

Warm down