Fri am and pm

Only in the am and feeling good - consider doing pm workout

18 * 50 IM switch

1-6) K/S on 1:05

7-12) S/K on 1:00

13-18 Swim on :55

Dive From each lane

0&5) Deep dive

1&6) Dive and glide

2&7) 15m breakout

3&8) 25 sprint

4&9) 25 underwater

Twice thru with 3 min break (swim to how you feel - could just be getting in the meters if you have been ill or beat up)

could certainly incorporate different strokes like last 25 fly or breast

On 30 min

3 * 300 descend on 4:30 +/- 15s

200 long on 4:00

400 holding pace of last 300

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400 Choice on 8:00

12 * 100 on 2, 1:50, 1:45 or 1:40

3 rounds

75 Fly/25 Back S

75 Back/25 Breast S

75 Breast/25 Free S

100 Free

25’s are fast and get faster each round

75’s & 100 Rd 1 Build Kick, Rd 2) build swim, Rd 3) fast -3rd 25 Kick

200 Drill on 4

150 Stroke on 3

200 Stroke faster on 3:30

100 off on 2

200 Drill on 4

150 Stroke build on 3

2 * 200 Stroke faster on 3:30

100 off on 2

200 Drill on 4

150 Stroke build on 3

3 * 200 descend to faster on 3:30

100 off on 2