Today's workout is dedicated to the Fantastic Island Foursome that send a lovely thank-you gift for keeping them motivated and swimming fast through 63rd birthdays and beyond!
Happy Swimming:)

A:
600 warm up (100 swim/100 kick/100 IM, repeat)
6x100 Pull @ 1:30 (descend 1-3, 4-6)
400 as (50 free/50 dolphin kick on your back, repeat)
4x100 Pull @ 1:20 (all strong)
3x200 IM @ 3:20
2x100 pull @ 1:15 (all FAST!)
300 easy (25 sailboat/25 kick/50 swim)
8x50 @ :55 (start from center of pool, FAST turns, vertical kick during rest)
500 swim (NO Walls!)
100 cool down (non-free)
*4100 total*

B:
600 warm up (100 swim/100 kick/100 non-free, repeat)
6x100 Pull @ 2:00 (descend 1-3, 4-6)
300 as (50 free/50 kick on your back, repeat)
4x100 Pull @ 1:50 (all strong)
300 easy (25 sailboat/25 kick/50 swim)
2x100 pull @ 1:45 (all FAST!)
6x50 @ 1:10 (start from center of pool, FAST turns, vertical kick during rest)
500 swim (NO Walls!)
100 cool down (non-free)
*3300 total*

C:
400 warm up (100 swim/50 non-free, repeat)
6x100 Pull w/:20 rest (descend 1-3, 4-6)
300 as (50 free/50 kick on your back, repeat)
3x100 pull w/:20 rest (all FAST!)
4x50 as 25 FAST/25 easy/:15 sec kick on wall, repeat
300 swim (NO Walls!)
100 cool down
*2200 total*