Workout for Friday, January 31

Warmup:

Swimmers’ Choice

[600]

Drill Set:

4×50 free   (odds: DPS, evens: catch-up)

200 IM stroke drill by 50s

4×50 free (odds: DPS, evens: build)

[600/1200]

Main Set:

Part I

6×25 FAST on 50 cruise interval

50 recovery

4×50 FAST on 100 cruise interval

50 recovery

2×75 FAST on 100 cruise interval +20

50 recovery

1×100 FAST

100 recovery

[850/2050]

Part II

4 x 50 kick, FAST @ 100 cruise interval

100 easy swim

6×25 kick FAST @ 50 cruise interval

100 easy swim or kick

[550/2600]

Dessert:

200 pull

2×100 pull @ +10, +15

4×50 pull @ +10

[600/3200]