Friday pm 2:30-4

20 min maintain stroke count

maintain stroke count

4 * 25, 3 * 50, 2 * 100, 1 * 200, 2 * 100, 3 * 50, 4 * 25

7 * 50 on :55

1 & 2) build

3 & 4) fast middle 25 5,6 & 7) IM switch

4 * 125 IM on 2:05, 2:15 or 2:25 3 * 150 IM on 2:05, 2:15 or 2:25

5 * 200 Kick on 5:00 1-3 descend 4 & 5 hold

12 * 25 on :45

1) build to great full speed last 5m 2) 15/10 3) easy speed 4) Sprint 25

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