Wednesday, December 16

Sprinting Sounds Like Fun Today!

A:
5 minute choice swim
3 x 500 w/:30 rest as [50 kick (no board), 100 IM, 150 choice drill, 200 Pull (breathing pattern 3/5 by 50)]
Main Set:
400 pull (neg split at 200)
8x50 @ :60 (IM switch)
300 Pull (descend by 100)
8x25 @ :30 (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 :60 (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :45 (all are SPRINT! from a dive)
300 choice cool down
*4100 total*

B:
5 minute choice swim
2 x 500 w/:30 rest as [50 kick (no board), 100 non-free, 150 choice drill, 200 Pull (breathing pattern 3/5 by 50)]
Main Set:
400 pull (neg split at 200)
8x50 @ 1:10 (non-free/free by 25)
300 Pull (descend by 100)
8x25 @ :40 (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 1:10 (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :60 (all are SPRINT! from a dive)
100 choice cool down
*3600 total*

C:
5 minute choice swim
400 pull (neg split at 200)
8x50 w/:15 rest (non-free/free by 25)
300 Pull (descend by 100)
8x25 w/:10 kick (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 w/:20 rest (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :60 (all are SPRINT! from a dive)
100 choice cool down
*2400 total*

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