Friday, March 20

A:
600 with fins (200 swim/100 kick, repeat)
8x75 @ 1:30 kick/drill/swim by 25 (reverse IM order)
main set:
2x200 @ 3:00 (build)
:30 extra rest
200 For Time!
50 easy
4x100 @ 1:30 (descend 1-4)
:30 extra rest
200 For Time!
50 easy
8x50 @ :45 (descend 1-4, 5-8)
:30 extra rest
200 For Time!
100 easy
6x125 @ 1:45 pull smooth
4x50 FUN stuff (feet-first, cork-screw, backwards-freestyle, etc:)
200 cool down
*4400 Total*

B:
500 with fins (200 swim/50 kick, repeat)
8x50 @ 1:20 kick/drill by 25
main set:
2x150 @ 3:00 (build)
:30 extra rest
150 For Time!
50 easy
4x75 @ 1:30 (descend 1-4)
:30 extra rest
150 For Time!
50 easy
8x50 @ :45 (descend 1-4, 5-8)
:30 extra rest
150 For Time!
100 easy
5x100 @ 2:00 pull smooth
4x50 FUN stuff (feet-first, cork-screw, backwards-freestyle, one-foot-out-of-the-water, etc:)
200 cool down
*3400 Total*

C:
400 with fins (150 swim/50 kick, repeat)
6x50 w/ :30 rest (kick/drill by 25)
main set:
2x100 @ 3:00 (build)
:30 extra rest
100 For Time!
50 easy
4x50 @ 1:30 (descend 1-4)
:30 extra rest
100 For Time!
50 easy
8x25 @ :45 (descend 1-4, 5-8)
:30 extra rest
100 For Time!
50 easy
4x100 w/ :45 rest (pull smooth)
100 cool down
*2100 Total*

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