Monday, December 7

Non-Stop Main Set

A:
300 choice swim/100 kick warm up
8x50 @ :50 (descend 1-4, 5-8)
2x300 pull @ 4:30 (100 easy/100 medium/100 strong)
Main Set:
6x50 @ :45
1x200 @ 2:45
5x50 @ :45
1x200 @ 2:45
4x50 @ :45
1x200 @ 2:45
3x50 @ :45
1x200 @ 2:45
2x50 @ :45
1x200 @ 2:45
1x50 @ :45
1x100 easy recovery
2x300 pull @ 4:30 (100 easy/100 medium/100 strong)
100 cool down
*4250 total*

B:
300 choice swim/100 kick warm up
8x50 @ 1:05 (descend 1-4, 5-8)
2x300 pull @ 6:00 (100 easy/100 medium/100 strong)
Main Set:
1x200 @ 3:45
5x50 @ :55
1x200 @ 3:45
4x50 @ :55
1x200 @ 3:45
3x50 @ :55
1x200 @ 3:45
2x50 @ :55
1x200 @ 3:45
1x50 @ :55
200 cool down
*3350 total*

C:
200 choice swim/100 kick warm up
4x50 w/:15 rest (descend 1-4)
1x300 pull (100 easy/100 medium/100 strong)
Main Set:
3 x [200 swim w/:20 rest
       4x50 swim w/:10 rest]
200 cool down
*2200 total*

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