Workout for Friday, May 10

Warmup:

Swimmers’ Choice

[600]

Drill Set:

4×75 scull-drill-DPS

4×50: 25 build to FAST turn, 25 easy

4×25 half FAST, half easy

[600/1200]

Main Set:

5×100 @ +30

  1. DPS @+20
  2. 75 DPS -25 FAST
  3. 50 DPS-50 FAST
  4. 25 DPS-75 FAST, take an extra 50 easy
  5. 100 FAST

5×100 @ +30

  1. DPS
  2. 25 FAST-75 DPS
  3. 50 FAST-50 DPS
  4. 75 FAST-25 DPS, take an extra 50 easy
  5. 100 FAST

[1000/2200]

Dessert:

8×25 kick FAST @ +20

100 easy swim

8×50 @+20 odds FAST kick, evens easy swim

[700/2900]

Dessert II:

6×75 pull: breathe every 3, 5, 7 by 25

6×50 c, +5, +10, +5, +10, +15

[750/3650]

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