Fantastic Friday

A:

400 choice warm up

8 minutes fast \ easy kick (random sprints within the 8 minutes).

100 easy swim recovery.

6x50 @ 1:10 with fins (25 underwater streamline kick with no breath, 25 dolphin kick on your back).

100 easy swim recovery.

400 IM (25 kick/25 drill/25 easy/25 fast of each stroke).

8x50 @ :55 IM switch.

400 pull (50 Breathing every 3, 50 Breathing every 5).

8x50 @ :40 with paddles only.

200 easy cool down

*3100 total*

B:

300 choice warm up

8 minutes fast \ easy kick (random sprints within the 8 minutes).

100 easy swim recovery.

6x50 @ 1:30 with fins (25 underwater streamline kick with no breath, 25 dolphin kick on your back).

100 easy swim recovery.

300 swim (25 fast Tarzan drill/75 easy swim).

6x50 @ :55 strong free.

300 pull (50 Breathing every 3, 50 Breathing every 5).

6x50 @ :50 with paddles only.

200 easy cool down

*2500 total*

C:

300 choice warm up

8 minutes fast \ easy kick (random sprints within the 8 minutes).

100 easy swim recovery.

4x50 w/:30 rest, with fins (25 underwater streamline kick with no breath, 25 dolphin kick on your back).

100 easy swim recovery.

200 swim (25 fast Tarzan drill/75 easy swim).

4x50 @ 1:15 strong free.

200 pull (50 Breathing every 3, 50 Breathing every 5).

4x50 @ 1:10 with paddles only.

100 easy cool down

*1900 total*