Monday, January 18

Show Us Your Best 500s!

A:
400 swim w/:20 rest
300 w/:15 rest (25 kick/25 drill/25 swim, IM order)
200 pull w/:15 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
3 x [6x50 @ :50 (descend 1-3, 4-6)
      100 non-free w/:30 rest
      500 swim FAST For Time! *Record your times in our comments!*
      100 non-free recovery]
300 pull smooth
4x50 @ :60 (kick/swim by 25)
*4500 total*

B:
400 swim w/:20 rest
300 w/:15 rest (25 kick/25 drill/25 swim)
200 pull w/:15 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
2 x [6x50 @ 1:05 (descend 1-3, 4-6)
      100 non-free w/:30 rest
      500 swim FAST For Time! *Record your times in our comments!*
      100 easy recovery]
300 pull smooth
4x50 @ 1:15 (kick/swim by 25)
*3500 total*

C:
400 swim w/:20 rest
300 w/:20 rest (25 kick/25 drill/25 swim)
200 pull w/:20 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
6x50 w/:15 rest (descend 1-3, 4-6)
100 non-free w/:30 rest
500 swim FAST For Time! *Record your times in our comments!*
100 easy recovery
300 pull smooth
4x50 w/:15 rest (kick/swim by 25)
*2500 total*