Friday, October 11

A:
500 Choice swim
100 Kick
300 IM (Kick/Drill/Swim by 25)
100 Kick
12x25 @ :30 (3 breaths/2 breaths/1/0 by 25)
8x75 w/ Paddles @ 1:10 (25 Scull/50 swim build)
6x150 @ 2:25 (50 choice kick/100 IM swim)
400 Snake Swim (25 ez/25 FAST)
6 x [50 w/band @ :60
     100 swim @ 1:30]
300 cool down (50 Frog/100 swim)
*4400 total*

B:
500 Choice swim
300 Kick/Drill/Swim by 25
12x25 @ :45 (4 breaths/3 breaths/2/1 by 25)
6x75 w/ Paddles @ 2:00 (25 Scull/50 swim build)
4x150 @ 3:30 (50 choice kick/100 swim)
400 Snake Swim (25 ez/25 FAST)
3 x [50 w/band @ 1:30
     100 swim @ 2:00]
300 cool down (50 Frog/100 swim)
*3300 total*

C:
300 Choice swim
300 Kick/Drill/Swim by 25
8x25 w/:15 rest (breathe every 5th stroke)
4x75 w/:20 rest (25 Scull/50 swim build)
4x150 w/:30 rest (50 choice kick/100 swim)
400 Snake Swim (25 ez/25 FAST)
300 cool down (50 Frog/100 swim)
*2400 total*

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