Monday, July 15

A:
500 choice
500 w/pull buoy (300 pull/200 shark drill)
200 as 100 kick/100 drill
10x50 @ 1:05 (25 swim, climb out, do 3 pushups, dive in, 25 swim)
600 snake swim (50 easy/50 FAST!)
6x50 @ 1:20 (25 feet-first w/buoy, 25 non-free w/buoy)
6x50 @ 1:20 (25 tombstone kick, 25 regular kick)
600 snake swim (50 easy/50 FAST!)
6x50 @ :60 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
200 cool down
*4000 Total*

B:
400 choice
400 w/pull buoy (300 pull/100 shark drill)
200 as 100 kick/100 drill
8x50 @ 1:15 (25 swim, climb out, do 3 pushups, dive in, 25 swim)
500 snake swim (50 easy/50 FAST!)
6x50 @ 1:30 (25 feet-first w/buoy, 25 non-free w/buoy)
6x50 @ 1:30 (25 tombstone kick, 25 regular kick)
500 snake swim (50 easy/50 FAST!)
6x50 @ 1:20 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
100 cool down
*3400 Total*

C:
300 choice
300 w/pull buoy (200 pull/100 shark drill)
200 as 100 kick/100 drill
6x50 w/:15 rest (25 swim, climb out, do 3 pushups, dive in, 25 swim)
400 snake swim (50 easy/50 FAST!)
4x50 w/:20 rest (25 feet-first w/buoy, 25 non-free w/buoy)
4x50 w/:20 rest (25 tombstone kick, 25 regular kick)
400 snake swim (50 easy/50 FAST!)
4x50 w/:20 rest (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
100 cool down
*2600 Total*

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