Wednesday, September 15

A:
600 warm up (4x: 100 swim/50 kick)
20x25 @ :30 (1 kick, 1 drill, 1 easy swim, 1 build swim)
9x75 @ 1:15 (25 free/25 IM order/25 free)
6x125 @ 1:45 pull steady
8x100 FAST (25 ALL OUT from dive, :5 sec rest, 75 steady race pace)
100 easy
12x50 @ :55 (25 tarzan drill/25 swim)
200 cool down
*4200 Total*

B:
600 warm up (4x: 100 swim/50 kick)
16x25 @ :40 (1 kick, 1 drill, 1 easy swim, 1 build swim)
6x75 @ 1:15 (25 free/25 non-free/25 free)
5x100 @ 1:50 pull steady
8x75 FAST (25 ALL OUT from dive, :5 sec rest, 50 steady race pace)
100 easy
8x50 @ :55 (25 tarzan drill/25 swim)
100 cool down
*3100 Total*

C:
600 warm up (4x: 100 swim/50 kick)
12x25 w/:20 sec rest (1 kick, 1 drill, 1 easy swim, 1 build swim)
4x75 w/:30 sec rest (25 free/25 non-free/25 free)
4x100 w/:30 sec rest pull steady
8x50 w/:20 sec rest (25 tarzan drill/25 swim)
100 cool down
*2100 Total*

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