Monday, November 15

A:
10 minute choice warm up
8x75 @ 1:30 (kick/drill/swim by 25)
600 pull w/:30 sec rest
2x300 swim @ 4:15 (negative split @ 150 wall)
3x200 pull @ 3:00 (3/5/7/3 breathing pattern by 50)
4x150 swim @ 2:15 (descend 1-4)
6x100 IM @ 1:45
12x50 swim (odds: FAST @ :40, evens: smooth @:55)
200 cool down
*5000 Total (estimate)*

B:
10 minute choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
500 pull w/:45 sec rest
2x250 swim @ 4:30 (negative split @ 125 wall)
4x125 pull @ 2:30 (3/5/3/5/3 breathing pattern by 25)
5x100 swim @ 1:50 (descend 1-4)
10x50 swim @ 1:05 (free/non-free by 25)
200 cool down
*3800 Total (estimate)*

C:
10 minute choice warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
400 pull w/:60 sec rest
2x200 swim w/:30 sec rest (negative split @ 100 wall)
4x100 pull w/:30 sec rest (3/5/3/5 breathing pattern by 25)
8x50 swim w/:15 sec rest (descend 1-4, 5-8)
100 cool down
*2500 Total (estimate)*

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