Monday, August 2

A:
500 Warm up
12x50 4x(#1: kick @ 1:05, #2 drill @:60, #3 swim @ :55)
6x100 pull @ 1:30
5x100 swim @ 1:25
10x50 w/fins @ :60 (25 underwater kick/25 easy swim)
5x100 pull @ 1:25
4x100 swim @ 1:20
8x50 @ :60 (drill/swim by 25...IM order)
4x100 pull @ 1:20
3x100 swim @ 1:15
200 cool down
*4900 Total*
B:
400 Warm up
9x50 3x(#1: kick @ 1:10, #2 drill @ 1:05, #3 swim @ :60)
5x100 pull @ 1:50
4x100 swim @ 1:50
8x50 w/fins @ 1:10 (25 underwater kick/25 easy swim)
4x100 pull @ 1:45
3x100 swim @ 1:45
6x50 @ 1:10 (25 non free/25 free)
3x100 pull @ 1:40
2x100 swim @ 1:40
200 cool down
*3900 Total*

C:
400 Warm up
9x50 3x(#1: kick, #2 drill, #3 swim) w/:20 sec rest
4x100 pull w/:20 sec rest
4x100 swim w/:20 sec rest
6x50 w/fins w/:30 sec rest (25 underwater kick/25 easy swim)
3x100 pull w/:20 sec rest
3x100 swim w/:20 sec rest
100 cool down
*2600 Total*

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