Back in the Pool!

After a 8 week hiatus, the heaters have been repaired and we are BACK in the pool in Clermont, FL!

A:

600 warm up (200 swim/100 kick), fins are optional.

4 x 75 @ 1:40 (25 sprint KICK, 50 easy swim).

4 x 200 pull @ 3:00 (descend 1-4).

3 x 100 IM @ 2:00 (all easy effort).

4 x 200 swim @ 3:00 (negative split...second 100 is faster than the first).

12 x 25 @ :30 (descend stroke count 1-4, ascend stroke count 5-8, descend strokes 9-12).

4 x 200 swim @ 3:00 (pace changes: 50 sprint/50 easy/50 sprint/50 easy).

100 choice cool down.

*4000 total*

B:

600 warm up (200 swim/100 kick), fins are optional.

4 x 75 @ 2:00 (25 sprint KICK, 50 easy swim).

3 x 200 pull @ 4:00 (descend 1-3).

4 x 75 w/:20 rest (25 back/25 breast/25 free...all easy).

3 x 200 swim @ 4:00 (negative split...second 100 is faster than the first).

8 x 25 @ :40 (descend stroke count 1-4, ascend stroke count 5-8).

3 x 200 swim @ 4:00 (pace changes: 50 sprint/50 easy/50 sprint/50 easy).

100 choice cool down.

*3300 total*

C:

600 warm up (200 swim/100 kick), fins are optional.

4 x 75 w/:20 rest (25 sprint KICK, 50 easy swim).

3 x 200 pull w/:30 rest (descend 1-3).

4 x 50 w/:20 rest (25 non-free/25 free...all easy).

3 x 200 swim w/:30 rest (negative split...second 100 is faster than the first).

100 choice cool down.

*2400 total*