Monday, September 23

A:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) @ :55
      4x75@ 1:20 (25 non-free/50 free FAST!)
      6x100 Pull @ 1:20]
12x50 @ :60 (50 RACE/50 recovery)
3x100 w/:15 rest (25 Frog/25 Kick/50 swim)
200 Choice cool down
*~4100 total*

B:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) @ 1:10
      4x75@ 1:45 (25 non-free/50 free FAST!)
      6x100 Pull @ 1:55]
3x100 w/:15 rest (25 Frog/25 Kick/50 swim)
200 Choice cool down
*~3300 total*

C:
15 min choice swim
5 min Kick with Fins
2 x [2x50 Drill (your choice) w/:15 rest
      4x75@ w/:20 rest (25 non-free/50 free FAST!)
      4x100 Pull w/:15 rest]
2x100 w/:15 rest (25 Frog/25 Kick/50 swim)
100 Choice cool down
*~2500 total*

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