Workout for Friday, March 29

Warmup: Swimmers’ Choice

[600]

Drill Set: 

4×75 kick-drill-swim

4×50 Golf

4×25 build

[600/1200]

Main Set:

2 rounds:

4×25 FAST kick @ 50 cruise interval

4×25  FAST swim @ 50 cruise interval

50 easy swim, perfect technique

4×25 FAST kick @ 50 cruise interval

2×50 FAST swim @ 100 cruise interval

50 easy swim, perfect technique

[1000/2200]

Dessert:

4×150 pull @ +10, breathe every 3, 5, 7 by 50

4×50 free @ c, +5, +10, +15

[800/3000]

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