Friday – Swim

Warm up:

•   300 Free 
•  100 kick 
• 4 x 50 Build with 15 sec rI 
• 300 Pull 

Main Set A:

•  1 x 300 Pull with 20 sec RI 
• 6 x 50 Fast with 15 sec RI 
• 1 x 300 Pull with 20 sec RI
•  4 x 50 Fast with 15 sec RI 
• 2 x 300 PUll N/S with 20 sec RI 
• 2 x 50 Fast with 15 sec RI

Cool down:

• 200 choice