Monday, April 22

A:
15 min swim as (100 swim/100 kick/100 Drill)
6x50 @ 1:00 w/fins (25 underwater kick/25 swim)
4x75 swim @ 1:10 (25 FAST!/50 strong)
3x100 swim @ 1:30 (50 Fast/50 ez)
2x200/150/100/50 pull @ :45 per 50 (negative split each segment)
8x75 swim @ 1:20 (FAST! no walls)
4x150 @ 2:10 (100 with pull buoy/50 without)
400 Swim (25 Swim ez/25 Fast from a dive)
200 cool down
*4600 Total*

B:
15 min swim as (100 swim/100 kick/100 Drill)
6x50 @ 1:15 w/fins (25 underwater kick/25 swim)
4x75 swim @ 1:30 (25 FAST!/50 strong)
3x100 swim @ 2:00 (50 Fast/50 ez)
2x200/150/100/50 pull @ :55 per 50 (negative split each segment)
4x75 swim @ 1:45 (FAST! no walls)
300 Swim (25 Swim ez/25 Fast from a dive)
200 cool down
*3500 Total*

C:
15 min swim as (100 swim/100 kick/100 Drill)
6x50 w/:15 rest w/fins (25 underwater kick/25 swim)
4x75 swim w/:20 rest (25 FAST!/50 strong)
3x100 swim w/:20 rest (50 Fast/50 ez)
200/150/100/50 pull w/:15 rest between each segment (negative split each)
4x75 swim w/:20 rest (FAST! no walls)
100 cool down
*2500 Total*

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