Friday swim

Purpose: A very demanding and intense combination of Strength + Speed = Power. Stay tough today and have fun.Warm up:

400 free

300 drill fly

200 free

100 fly

Feel free to substitute another stroke, ore kicking for fly.

Main set:

10 x 50 fly on 40 sec

; or do make sure you get at least 3 – 7 recovery

6 x 200 free on 75% the 3rd one should be at race pace.

10 x 50 fly on 40 sec RI

Speed set:

3 x 100 on 2 min These are all out

Cool down:

100 easy