Monday, November 30

A:
600 warm up (2x: 200 swim/50 kick/50 drill)
18x25 @ :30 (2 drill, 1 build)
9x50 @:50 (descend 1-3, 4-6, 7-9)
4x100 @ 1:30 (rotating 25...#1: first 25 FAST, remainder easy; #2: second 25 FAST, etc)
100 easy
500 FAST...FOR TIME!!!
100 easy
5x200 pull @ 2:45 smooth
10x75 pull @ 1:10 (3/5/7 breathing pattern)
200 cool down
*4500 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 @ :30 (2 drill, 1 build)
6x50 @ :60 (descend 1-3, 4-6)
4x100 @ 2:00 (rotating 25...#1: first 25 FAST, remainder easy; #2: second 25 FAST, etc)
100 easy
400 FAST...FOR TIME!!!
100 easy
4x200 pull @ 3:30 smooth
4x75 pull @ 1:30 (3/5/7 breathing pattern)
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 w/:20 sec rest (2 drill, 1 build)
4x50 w/:30 rest (descend 1-4)
100 easy
300 FAST...FOR TIME!!!
100 easy
3x200 pull smooth w/:30 rest
4x75 pull w/:20 rest (3/5/7 breathing pattern)
100 cool down
*2600 Total*

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