Wednesday, March 7

A:
600 warm up (100 swim/50 kick/50 drill, repeat)
16x25 @ :30 (#1-4 as descend stroke count, #5-8 as  12yd FAST/12yd easy, repeat)
12x50 @ :45 (1 easy, 1 SPRINT for time)
300 easy swim (Turn at the "T")
12x50 @ :50 (1 easy, 2 SPRINT for time)
300 easy swim (50 backstroke, 50 free)
12x50 @ :55 (1 easy, 3 SPRINT for time)
300 easy (25 kick/25 drill/25 swim, IM order)
4x150 @ 2:30 (50 dolphin kick on your back/100 swim)
*4300 Total*

B:
600 warm up (100 swim/50 kick/50 drill, repeat)
16x25 @ :40 (#1-4 as descend stroke count, #5-8 as 12yd FAST/12yd easy, repeat)
12x50 @ :55 (1 easy, 1 SPRINT for time)
300 easy swim (Turn at the "T")
9x50 @ :60 (1 easy, 2 SPRINT for time)
300 easy swim (50 non-free, 50 free)
8x50 @ 1:05 (1 easy, 3 SPRINT for time)
300 easy cool down (25 kick/25 drill/25 swim)
*3400 Total*

C:
600 warm up (100 swim/50 kick/50 drill, repeat)
16x25 w/:10 rest (#1-4 as descend stroke count, #5-8 as  12yd FAST/12yd easy, repeat)
8x50 w/:20 rest (1 easy, 1 SPRINT for time)
300 easy swim (Turn at the "T")
9x50 w/:20 rest (1 easy, 2 SPRINT for time)
300 easy swim (50 non-free, 50 free)
*2450 Total*

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