Friday – Swim

Warm up:
4 x 50 as (3 free / 1 kick) on 10 sec ri
Main Set:
30 x 25 as:
10 stroke easy
10 free moderate
10 free on faster interval 10 sec RI
20 x 50 as
5 IM Easy on 15 ri
15 free:

• 1 – 5 mode on 15 ri
• 6 – 10 a little faster on 10 sec ri
• 11 – 15 very fast on 5 sec ri
  Cool Down:
  200 choice