Workout for Friday, May 3

Warmup:

Swimmers’ Choice

[600]

Drill Set:

200 IM Kick/Drill

4×25 FAST kick

4×25 swim build @ +15

200 IM Drill/Swim

[600/1200]

Main Set:

2x:

16×25 (repeat the following 4x):

1. build kick @ 15 sec rest

2. FAST kick @ 15 sec rest

3. FAST swim

4. easy

50 FAST

50 easy

[1000/2200]

Dessert:

4×100 @ +10, +5, +10, c

4×50 @ c, +5, +10, +15

3×200 pull @ +10

[1200/3400]