Wednesday, September 8

A:
500 warm up
10x75 @ 1:30 (kick/drill/swim by 25)
5 x [100 pull @ 1:30
50 swim/build @ :45
50 swim/FAST @ :60]
8x50 @ :60 (kick/drill...IM order)
5 x [100 IM @ 1:45
50 free/build @ :45
50 non-free choice/FAST @ 1:15]
8x50 @ :60 (25 free swim/25 underwater recovery (dog-paddle))
200 cool down
*4200 Total*

B:
500 warm up
8x75 @ 1:50 (kick/drill/swim by 25)
4 x [100 pull @ 1:45
50 swim/build @ :60
50 swim/FAST @ 1:15]
8x50 @ :60 (25 free/25 non-free)
4 x [100 pull @ 1:45
50 non-free/build @ 1:15
50 free/FAST @ 1:15]
4x50 @ 1:10 (25 free swim/25 underwater recovery (dog-paddle))
100 cool down
*3400 Total*

C:
400 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
3x200 pull w/:30 sec rest (3/5 breathing pattern by 50)
8x50 w/:20 sec rest (25 free/25 non-free)
6 x [50 pull easy
50 swim build to fast] w/:30 sec rest
100 cool down
*2500 Total*

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