Monday, November 30

WE ARE BACK IN BUSINESS!!
Happy Swimming Everyone :)

A:
400 swim warm up
400 as (50 kick/50 drill)
10x50 @ :60 (IM switch)
8x75 @ 1:15 (25 kick/50 swim build)
5x100 pull @ 1:30 (25 FAST/75 easy)
6x150 swim @ 2:15 (50 easy/50 moderate/50 strong)
1x500 swim (No Walls! as 25 FAST/75 smooth)
6x50 @ :60 cool down (25 double arm backstroke/25 free)
*4100 total*

B:
300 swim warm up
300 as (50 kick/50 drill)
8x50 @ 1:10 (25 non-free/25 free)
6x75 @ 1:40 (25 kick/50 swim build)
4x100 pull @ 2:00 (25 FAST/75 easy)
4x150 swim @ 3:00 (50 easy/50 moderate/50 strong)
1x400 swim (No Walls! as 25 FAST/75 smooth)
4x50 w/:10 rest cool down (25 double arm backstroke/25 free)
*3050 total*

C:
300 swim warm up
200 as (50 kick/50 drill)
4x50 w/:10 rest (25 non-free/25 free)
4x75 w/:20 rest (25 kick/50 swim build)
4x100 pull w/:20 rest (25 FAST/75 easy)
1x300 swim (No Walls! as 25 FAST/75 smooth)
4x50 w/:10 rest cool down (25 backstroke/25 free)
*2000 total*

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