Friday, July 17

***100th Workout!!***
**Long Course Meters**

A:
600 warm up
4x300 pull @ 4:45 (3/5 breathing pattern by 50)
4x200 swim @ 3:15 (#1: first 50 fast, #2: second 50 fast, #3: etc)
4x100 kick @ 2:30 (choice down, fast free back)
Main Set:
4x50 (odds: easy swim @ 1:15; evens: Dive Sprint @ 1:00)
4x50 kick @ 1:30 (25 Sprint Kick/25 easy kick)
4x50 (odds: easy swim @ 1:15; evens: Dive Sprint @ 1:00)
100 easy
4x50 w/ parachute w/ :30 rest
4x50 stretch-cords w/:30 rest
200 cool down
*4700 Total*

B:
500 warm up
3x300 pull @ 6:00 (3/5 breathing pattern by 50)
4x200 swim @ 4:00 (#1: first 50 fast, #2: second 50 fast, #3: etc)
4x100 kick @ 3:00 (choice down, fast free back)
Main Set:
4x50 (odds: easy swim @ 1:30; evens: Dive Sprint @ 1:30)
4x50 kick @ 2:00 (25 Sprint Kick/25 easy kick)
4x50 (odds: easy swim @ 1:30; evens: Dive Sprint @ 1:30)
200 easy
*3400 Total*

C:
500 warm up
3x200 pull w/:60 (3/5 breathing pattern by 50)
4x100 swim w/:60 (#1: first 25 fast, remainder easy; #2: second 25 fast, #3: etc)
4x100 kick w/:60 (#1: first 25 fast, remainder easy; #2: second 25 fast, #3: etc)
100 easy
*2000 Total*

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