Friday – Swim

  1. Warm up
  2. 300 yds @ 3 – 5 RPE
    1. 300 kick with board
  3. 300 yds @ 3 – 5 RPE
    1. 300 Pull with buoy
  4. 300 yds @ 3 – 5 RPE
    1. Repeat 6 times
    2. 16 x 50 hard / 50 easy
  5. 50.0 yds @ 8 – 10 RPE
    1. Easy
  6. 50.0 yds @ 5 – 7 RPE
    1. Recovery Choice
  7. 200 yds @ 6 – 7 RPE
    1. Repeat 6 times
    2. Hard Pull with buoy and Paddles
  8. 200 yds @ 8 – 10 RPE
    1. Easy
  9. 50.0 yds @ 5 – 7 RPE
    1. 200 FAST for time
  10. 200 yds @ 7 – 8 RPE
    1. Cool Down Choice
  11. 200 yds @ 3 – 5 RPE