Workout for Friday, April 19

Warmup: Swimmers’ Choice

[600]

Drill Set:

300 RIMO: kick/drill/swim

4×50 free @ +5

4×25 build, choice of stroke

[600/1200]

Main Set: 4x the following sequence

2x 25 FAST kick @ 50 interval

50 build to 80% @ +20

2×25 FAST swim @ 50 interval

25 DPS @ 50 interval

50 FAST swim

25 easy

[1000/2200]

Dessert:

4×75 rotating IM; favorite stroke uptempo

6×75 pull; rotate uptempo 25

300 DPS, every third length non-free

[1050/3250]

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