Friday 5:30-7am DISTANCE

15 minute warm up

600 pace @ 9:00

2x250 FAST pull @ 4:30

400 pace @ 6:00

2x150 FAST pull @ 3:00

200 pace @ 3:00

2x100 FAST pull @ 2:00

100 easy

20x50 swim @ :45

12x25 kick @ :35

200 easy