Broken 200s

 A:

400 choice warm up.

4 x 75 @ 1:30 (25 right arm only, 25 left, 25 swim).

4 x 75 @ 1:20 (25 back/25 breast/25 free).

4 x 75 @ 1:20 (25 sprint kick/50 easy swim).

4 rounds of the main set:

[ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time).

1 x 200 easy/recovery/float/choice.]

Cool down: 8 x 50 @ :60 (25 choice drill/25 easy swim, IM order).

*3300 Total*

B:

300 choice warm up.

4 x 75 @ 1:45 (25 right arm only, 25 left, 25 swim).

4 x 75 @ 1:45 (25 back/25 breast/25 free).

4 x 75 @ 1:45 (25 sprint kick/50 easy swim).

3 rounds of the main set:

[ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time).

1 x 200 easy/recovery/float/choice.]

Cool down: 4 x 50 w/:10 rest (25 choice drill/25 easy swim).

*2600 Total*

C:

300 choice warm up.

2 x 75 w/:20 rest (25 right arm only, 25 left, 25 swim).

2 x 75 w/:20 rest (25 back/25 breast/25 free).

2 x 75w/:20 rest (25 sprint kick/50 easy swim).

2 rounds of the main set:

[ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time).

1 x 200 easy/recovery/float/choice.]

Cool down: 4 x 50 w/:10 rest (25 choice drill/25 easy swim).

*1750 Total*