Friday, 5:30-7am Workout DISTANCE

10x100 @ 2:00 warm up

500 free - pace @ :10 rest
100 sprint free @2:00
*do this 3x

8x50 kick @ :10 rest
odds are kick with a board
evens are hip rotation initiation, 10 on back 10 on stomach
(the idea is that you stay in your streamline position while rotating, from your hips, to your back from your stomach, and to your stomach from your back)

200 build free @ rest :15
100 sprint kick @ rest :15
300 pull @rest :15
*do this 2x

100 easy

4500 meters