Friday – Swim

Warm up:

300 free nice long strokes

8 x 75 pull with 15 sec RI

300 kick with board

Main Set:

5 x 100 easy with 15 sec RI

200 kick

3 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

200 kick

2 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

300 kick

1 x 75 Fast with 30 sec RI

Cool Down: 100 Free