A:
4x200 choice w/fins w/:20 sec rest
20x50 4x(2 kick @ :60, 2 drill @ :55, 1 swim @ :50) (reverse IM order)
2x250 pull @ 3:30
2x250 swim @ 3:20
2x250 pull @ 3:15
2x250 swim @ 3:20
100 easy
6x50 @ :60 (25 non-free, 25 free)
4x100 IM @ 1:50
200 cool down
*4800 Total*

B:
4x200 choice w/fins w/:20 sec rest
15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
2x200 pull @ 3:30
2x200 swim @ 3:20
2x200 pull @ 3:30
2x200 swim @ 3:20
50 easy
6x50 @ 1:10 (25 non-free, 25 free)
200 cool down
*3700 Total*

C:
3x200 choice w/fins w/:20 sec rest
10x50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest
2x150 pull w/:40 sec rest
2x150 swim w/:30 sec rest
2x150 pull w/:20 sec rest
2x150 swim w/:15 sec rest
100 cool down
*2400 Total*

Comments

KB said…
just wondering, the distances... are they in yards or meters?

Thanks
Tuesday, 15 December, 2009
Sara McLarty said…
Practices are in Short Course Yards unless otherwise noted at the start of the workout.
Monday, 21 December, 2009
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