Friday, March 5

A:
400 swim
300 pull
200 kick
100 IM drill
3 x [4x25 kick @ :30
      4x50 drill @ :55
      4x75 swim @ 1:05 (descend 1-4)]
2 x [100 pull @ 1:40
       200 pull @ 2:40
       300 pull @ 3:40]
9x50 @ :55 (IM order/Free by 25)
200 cool down
*4700 Total*


B:
400 swim
300 pull
200 kick
100 drill
2 x [4x25 kick @ :40
      4x50 drill @ :60
      4x75 swim @ 1:30 (descend 1-4)]
1 x [100 pull @ 1:45
       200 pull @ 3:30
       300 pull @ 5:15]
8x50 kick @ :50 (w/fins)
6x50 w/:15 rest (non-free/free by 25)
200 cool down
*3700 Total*


C:
300 swim
200 pull
100 kick
2 x [4x50 drill w/:15 rest
      4x50 pull w/:15 rest
      4x50 swim w/:15 rest (descend 1-4)]
6x50 kick w/:15 rest (w/fins)
6x50 w/:15 rest (non-free/free by 25)

100 cool down
*2500 Total*

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