Friday 5:30-7am DISTANCE workout

300 swim
6x50 kick @:10 rest, descend 1-3,4-6
200 - 25 hip driven/25 swim

400 moderate @:20 rest
50 sprint @:20 rest
400 moderate pull @:15 rest
50 sprint pull @:15 rest
400 moderate @:10 rest
50 sprint @:10 rest
400 moderate pull @:05 rest
50 sprint pull

200 skull

800 build
8x100 free - fast
odds @:05 rest
evens @:30 rest

100 easy

4500 meters