Friday – Swim

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