Workout for Friday, June 27

Warmup (600 yds)

200 free; 100 back; 200 IM stroke drill; 100 IM DPS

Drill Set (800/1400)

200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf

Main Set (1200/2600)

2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy

Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST

Dessert/Warmdown (700/3300)

300 pull, breathe every 3, 5 strokes by 50; 4×50 @c, +5, +10, +5; 200 swim/drill

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