Wednesday, August 1

**LCM**

A:
600 warm up (200 free/100 non-free, repeat)
4 x Down/Over/Out @ 2:30
14x50 @ :45/:60 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy)
4x150 @ 3:00 (kick/drill/swim by 50)
3x300 w/:30 rest (Indian Swims...see "Terms and Definitions" page for details)
4x50 @ :60 (Catch-up drill with stick or single paddle)
4x50 @ :60 (25 free/25 non free)
200 cool down
*4000 Total*

B:
600 warm up (200 free/100 non-free, repeat)
4 x Down/Over/Out w/:30 rest
14x50 @ :60/1:15 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy)
4x150 w/:20 rest (kick/drill/swim by 50)
4x50 @ 1:15 (Catch-up drill with stick or single paddle)
4x50 @ 1:15 (25 free/25 non free)
200 cool down
*3100 Total*

C:
600 warm up (200 free/100 non-free, repeat)
3 x Down/Over/Out w/:30 rest
12x50 w/:15 rest (2 fast, 1 easy, repeat)
4x50 w/:15 rest (Catch-up drill with stick or single paddle)
4x50  w/:15 rest (25 free/25 non free)
100 cool down
*2300 Total*

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