Friday, April 24

A:
800 warm up
12x50 @ :55 (4x: kick/swim, drill/swim, swim/build)
300 pull @ 4:30
6x50 @ :50 (descend time 1-3, 4-6)
12x25 @ :30 (reverse IM order)
200 pull @ 3:00
4x50 @ :50 (descend time 1-4)
8x25 @ :30 (descend stroke count 1-4, 5-8)
100 pull @ 1:30
2x50 @ :50 (build)
4x25 @ :40 (3 breaths, 2 breaths, 1 breath, no breath...by 25)
5x150 strong swim @ 2:05
10x25 @ :40 w/ fins (shooters...kick underwater fast until you need breath, come up & swim easy to the wall)
200 cool down
*4400 Total*

B:
600 warm up
9x50 @ 1:15 (3x: kick/swim, drill/swim, swim/build)
300 pull w/ :60 rest
6x50 @ :60 (descend time 1-3, 4-6)
12x25 @ :40 (descend stroke count 1-4, 5-8, 9-12)
200 pull w/:60 sec rest
4x50 @ :60 (descend time 1-4)
8x25 @ :40 (descend stroke count 1-4, 5-8)
100 pull w/:30 sec rest
2x50 @ :60 (build)
4x25 @ :40 (4 breaths, 3 breaths, 2 breaths, 1 breath...by 25)
10x25 @ :45 w/ fins (shooters...kick underwater fast until you need breath, come up & swim easy to the wall)
200 cool down
*3300 Total*

C:
400 warm up
6x50 w/ :20 sec rest (3x: kick/swim, drill/swim)
300 pull w/ :60 rest
6x50 w/ :20 sec rest (descend time 1-3, 4-6)
12x25 @ :60 (descend stroke count 1-4, 5-8, 9-12)
200 pull w/:60 sec rest
4x50 w/ :20 sec rest (descend time 1-4)
8x25 @ :60 (descend stroke count 1-4, 5-8)
100 pull w/:60 sec rest
2x50 w/ :20 rest (build)
4x25 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breaths...by 25)
100 cool down
*2600 Total*

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