Wednesday, October 31

Happy Halloween!

A:
500 choice warm up
5x100 @ 1:50 (25 kick/25 drill/50 build)
6x150 @ 2:30 (50 SPRINT!/100 reverse IM)
12x100 pull (3 @ 1:15, 1 @ 1:30, repeat)
6x150 @ 2:30 (50 FAST! kick/100 easy swim)
200 cool down
*4200 total*

B:
500 choice warm up
5x100 @ 2:15 (25 kick/25 drill/50 build)
4x150 @ 3:00 (50 SPRINT!/50 easy/50 non-free)
9x100 pull (2 @ 1:45, 1 @ 2:00, repeat)
4x150 @ 3:30 (50 FAST! kick/100 easy swim)
200 cool down
*3300 total*

C:
400 choice warm up
4x100 w/:20 rest (25 kick/25 drill/50 build)
3x150 w/:30 rest (50 SPRINT!/50 easy/50 non-free)
6x100 pull (2 strong w/:10 rest, 1 easy w/:30 rest, repeat)
2x150 w/:30 rest (50 FAST! kick/100 easy swim)
200 cool down
*2300 total*

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