Monday, December 6

A:
500 warm up
8x50 @ :60 (kick/drill, IM order)
4x300 @ 4:30 (100 free/100 IM/100 free)
12x25 @ :30 4x:(2 drill, 1 build to FAST!)
3x300 swim @ 4:15 (100 easy/100 medium/100 FAST!)
4x75 @ 1:05 pull (3/5/7 breathing pattern by 25)
3x300 pull @ 4:00 (make the interval!)
200 cool down
*4700 Total*

B:
500 warm up
6x50 @ 1:10 (kick/drill)
4x250 @ 4:30 (100 free/50 non-free/100 free)
12x25 @ :40 4x:(2 drill, 1 build to FAST!)
3x200 swim @ 3:45 (50 easy/50 medium/50 strong/50 FAST!)
8x75 @ 1:20 pull (3/5/3 breathing pattern by 25)
200 cool down
*3500 Total*

C:
400 warm up
6x50 w/:20 sec rest (kick/drill)
4x200 w/:30 sec rest (150 free/50 non-free)
12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!)
3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!)
100 cool down
*2400 Total*

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