Surprised?

Who wants some FRESH new SLAP workouts? I've been too busy to post workouts as I've been building my coaching business for the past 4+ years. Let's see how well I can do with getting this up and running again! Here was today's swim workout for the #SLAPPERS at the NTC pool in Clermont this morning:

A:
500 warm up (your choice)
4 x 150 w/:15 rest (50 kick/100 IM drill)
3 x 300 pull w/:20 rest (50 breathing every 3, 50 breathing every 5, repeat)
1 x 400 (25 kick/25 drill/25 swim/25 SPRINT, repeat IM order)
6 x 100 @ 1:30 (descend 1-3, 4-6)
150 cool down (50 dolphin kick on your back/100 easy swim)
*3150 total*

B:

400 warm up (your choice)
4 x 150 w/:15 rest (50 kick/50 non-free/50 free)

3 x 200 pull w/:20 rest (50 breathing every 3, 50 breathing every 5, repeat)
1 x 300 (25 kick/25 drill/25 swim, repeat IM order)
6 x 100 @ 2:00 (descend 1-3, 4-6)
100 cool down (50 dolphin kick on your back/50 easy swim)
*2600 total*

C:

300 warm up (your choice)
3 x 150 w/:20 rest (50 kick/50 non-free/50 free)

2 x 200 pull w/:30 rest (bilateral breathing)

4 x 75 w/:15 rest (25 non-free/25 free/25 non-free)
4 x 100 w/:15 rest (50 easy/50 fast)
100 cool down (50 dolphin kick on your back/50 easy swim)
*1900 total*