Friday, February 10

A:
500 choice warm up
8x50 w/fins @ :60 (25 underwater/25 on back)
8x50 @ :50 (drill/swim by 25)
2x50 swim @ :55; 400 pull @ 5:40
4x50 swim @ :50; 300 pull @ 4:15
6x50 swim @ :45; 200 pull @ 2:50
8x50 swim @ :40; 100 pull @ 1:25
20x25 @ :30 (5 each stroke, 2 drill, 3 swim)
200 cool down
*4000 Total*

B:
500 choice warm up
8x50 w/fins @ 1:10 (25 underwater/25 on back)
8x50 @ :60 (drill/swim by 25)
2x50 swim @ 1:00; 300 pull w/:30 rest
4x50 swim @ :55; 200 pull w/:30 rest
6x50 swim @ :50; 100 pull w/:30 rest
18x25 @ :40 (3 x 2 drill, 2 non-free, 2 build)
200 cool down
*3200 Total*

C:
400 choice warm up
8x50 w/fins w/:20 rest (25 underwater/25 on back)
8x50 w/:10 rest (drill/swim by 25)
3 x [3x50 swim w/:15 rest
      200 pull w/:30 rest]
200 cool down
*2300 Total*

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