Friday, November 13

**Please take a second to vote for your workout level on the newest poll in the right column. Thanks for letting me know what you are doing in the pool:)!**

A:
600 warm up with fins
12x50 @ :60 (odds: fast free kick; evens: swim IM order)
8x25 @ :30 pull
3 x pull [100 @ 1:20
200 @ 2:40
300 @ 4:00]
50 easy
3 x swim [50 @ :40
100 @ 1:20
150 @ 2:00]
50 easy
3 x swim (breathing every 5)
[25 @ :30
50 @ :60
75 @ 1:30]
200 cool down
*4800 Total*

B:
600 warm up with fins
12x50 @ 1:10 (odds: fast free kick; evens: easy swim)
8x25 @ :30 pull
2 x pull [100 @ 1:45
200 @ 3:30
300 @ 5:15]
50 easy
2 x swim [50 @ :50
100 @ 1:40
150 @ 2:30]
50 easy
2 x swim (breathing every 5)
[25 @ :30
50 @ :60
75 @ 1:30]
200 cool down
*3800 Total*

C:
500 warm up with fins
10x50 w/:20 rest (odds: fast free kick; evens: easy swim)
8x25 @ :50 pull
3 x pull [50 w/:15
100 w/:20
150 w/:30]
50 easy
3 x swim [25 @ w/:10
50 @ w/:15
75 @ w/:20]
100 cool down
*2700 Total*

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