Monday Distance

A:

Warm Up: 200 swim/100 kick/repeat (fins optional).

3 x 200 swim @ 3:30 (descend 1-3, but only descend to strong, not MAX).

100 easy non-free.

3 x 200 swim @ 3:15 (descend 1-3, but only descend to strong, not MAX).

100 easy non-free.

3 x 200 pull @ 3:15 (descend 1-3, but only descend to strong, not MAX).

100 easy non-free.

3 x 200 pull @ 3:00 (descend 1-3, but only descend to strong, not MAX).

Cool Down: 100 easy non-free.

*3400 total*

B:

Warm Up: 200 swim/100 kick/repeat (fins optional).

3 x 200 swim @ 4:00 (descend 1-3, but only descend to strong, not MAX).

100 easy non-free.

3 x 100 swim @ 1:50 (descend 1-3, but only descend to strong, not MAX).

100 easy non-free.

3 x 200 pull @ 3:45 (descend 1-3, but only descend to strong, not MAX).

100 easy non-free.

3 x 100 pull @ 1:40 (descend 1-3, but only descend to strong, not MAX).

Cool Down: 100 easy non-free.

*2800 total*

C:

Warm Up: 200 swim/100 kick/repeat (fins optional).

3 x 200 swim w/:30 rest.

100 easy non-free.

3 x 150 pull w/:30 rest.

100 easy non-free.

3 x 100 swim w/:20 rest.

Cool Down: 100 easy non-free.

*2300 total*