Monday, March 2

A:
600 choice warm up
6x150 pull, steady effort (3 @ 2:20, 3 @ 2:10)
12x 50 pull, strong effort (6 @ :45, 6 @ :40)
main set: (swim, 3x thru)
300 @ 4:00 or 4:30
200 @ 2:40 or 3:00
100 @ 1:20 or 1:30
(descend your effort through the three rounds)
6x75 w/:10 sec rest (25 kick/50 swim)
200 cool down
*4600 Total*

B:
400 choice warm up
4x150 pull, steady effort @ 2:45
8x50 pull, strong effort @ :50
main set: (swim, 2x thru)
300 @ 5:30
200 @ 3:40
100 @ 1:50
(stronger effort on the second round)
6x75 w/:15 sec rest (25 kick/50 swim)
200 cool down
*3250 Total*

C:
300 choice warm up
3x150 pull, steady effort w/ :45 rest
6x50 pull, strong effort @ 1:15
main set (swim):
300
200
100
(stronger effort through the round)
6x75 w/:20 sec rest (25 kick/50 swim)
100 cool down
*2200 Total*

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