Workout of the Day – Friday 2/20/15

Swim – 2700 yards
Warm-Up (700 yards)
150 swim
150 kick
150 pull
150 swim100 IM

Main Set (1900 yards)
4×200 on :20 rest interval (RI)

8×25 fast kick on :10 RI

8×75 (first 25 stroke, second 50 freestyle)
For this set, 2 sets of 4 (no rest in between)
1-butterfly
2-backstroke
3&4-breaststroke

6×50 pull
1&4 – breath every 3
2&5 – breath every 5
3&6 – breath every 7

Cool Down (100 yards)
100 easy swim

Total Time: 55 minutes.

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