500 Pace Changes

A:

500 choice easy warm up.

4 x 125 w/:15 rest (25 sprint kick, 100 easy swim).

1 x 500 pull (50 easy/50 strong).

4 x 150 w/:20 rest (50 sprint kick, 50 non-free, 50 free).

1 x 500 pull (100 strong, 100 easy).

4 x 100 w/:15 rest (IM but sprint kick the butterfly).

1 x 500 pull (250 easy/250 strong).

200 choice cool down.

*3700 total*

B:

300 choice easy warm up.

4 x 75 w/:15 rest (25 sprint kick, 50 easy swim).

1 x 500 pull (50 easy/50 strong).

3 x 100 w/:20 rest (25 sprint kick, 25 non-free, 50 free).

1 x 500 pull (100 strong, 100 easy).

4 x 75 w/:15 rest (25 back/25 breast/25 free).

1 x 500 pull (250 easy/250 strong).

100 choice cool down.

*2800 total*

C:

200 choice easy warm up.

4 x 75 w/:15 rest (25 sprint kick, 50 easy swim).

1 x 300 pull (50 easy/50 strong).

2 x 100 w/:20 rest (25 sprint kick, 25 non-free, 50 free).

1 x 300 pull (100 strong, 100 easy).

4 x 75 w/:15 rest (25 back/25 breast/25 free).

1 x 300 pull (250 easy/250 strong).

100 choice cool down.

*2000 total*