We're Back At It!

A:

500 choice warm up.
8 x 25 @ :40 (:10 sprint kick against the wall, 8 strokes FAST, remainder of the 25 easy).

300 easy with pull buoy.

8 x 25 @ :30 with paddles only (all fast, working on quick arm turnover).

200 Time Trial/RACE from a dive...remember your time.

200 easy IM (drill/swim by 25).

8 x 50 @ :45 (all strong effort).

200 easy IM (kick/swim by 25).

6 x 50 @ :55 (all hard effort).

200 easy IM (all swim).

4 x 50 @ 1:05 (all FAST effort).

200 cool down.

*3100 total*

B:

400 choice warm up.
8 x 25 @ :45 (:10 sprint kick against the wall, 8 strokes FAST, remainder of the 25 easy).

200 easy with pull buoy.

8 x 25 @ :30 with paddles only (all fast, working on quick arm turnover).

200 Time Trial/RACE from a dive...remember your time.

100 easy (drill/swim by 25).

8 x 50 @ :55 (all strong effort).

100 easy (non-free/free by 25).

6 x 50 @ 1:05 (all hard effort).

100 easy (all swim).

4 x 50 @ 1:15 (all FAST effort).

100 cool down.

*2500 total*

C:

300 choice warm up.
4 x 25 w/:15 rest (:10 sprint kick against the wall, 8 strokes FAST, remainder of the 25 easy).

200 easy with pull buoy.

4 x 25 w/:10 rest, with paddles only (all fast, working on quick arm turnover).

200 Time Trial/RACE from a dive...remember your time.

100 easy (drill/swim by 25).

6 x 50 w/:05 rest (all strong effort).

100 easy (non-free/free by 25).

4 x 50 w/:15 rest (all hard effort).

100 easy (all swim).

3 x 50 w/:30 rest (all FAST effort).

100 cool down.

*2000 total*