Wednesday, October 14

A:
800 (kick every 4th 50)
12x50 @ :60 (3 kick HARD, 1 swim EZ)
12x25 @ :30 (IM order...2 drill, 1 swim)
4 x [100 @ 1:15 HARD
50 @ 1:15 recovery
150 @ 1:50 HARD
100 @ 1:50 recovery]
5 x [200 (broken) IM HARD:
(25 fly @ :30
50 fl/bk @ :60
50 bk/br @ :60
50 br/fr @ :60
25 free @ :30)
100 recovery free @ 2:00]
200 cool down
*5000 Total*

B:
800 (kick every 4th 50)
12x50 @ 1:10 (3 kick HARD, 1 swim EZ)
12x25 @ :35 (2 drill, 1 swim)
4 x [100 @ 1:45 HARD
50 @ 1:45 recovery
150 @ 2:30 HARD
100 @ 2:30 recovery]
6x100 pull @ 1:55 (smooth)
200 cool down
*4100 Total*

C:
600 (kick every 4th 50)
8x50 w/:30 rest (3 kick HARD, 1 swim EZ)
12x25 @ :50 (2 drill, 1 swim)
4 x [100 HARD w/ :15 rest
50 recovery w/ :45 rest]
5x100 pull (smooth) w/:30 rest
100 cool down
*2500 Total*

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