Wednesday, September 1

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
20x25 @ :30 (5x: 2 drill, 1 no breath, 1 build)
14x50 swim (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez...fast @ :40, ez@ 1:20)
4x200 pull (1 @ 3:00, 1 @ 2:50, 1 @ 2:40, 1 @ 2:30)
8x25 ALL OUT Sprint/Race/FAST @ :60
400 smooth (25 swim/25 Tarzan drill)
8x100 @ 1:45 (free/back/breast/free by 25)
200 cool down
*4500 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
16x25 @ :40 (4x: 2 drill, 1 no breath, 1 build)
14x50 swim (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez...fast @ :50, ez@ 1:30)
4x150 pull (1 @ 3:00, 1 @ 2:50, 1 @ 2:40, 1 @ 2:30)
400 smooth (25 swim/25 Tarzan drill)
10x25 @ :45 (odds: easy, evens: FAST/SPRINT!)
200 cool down
*3400 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 w/:20 sec rest (3/5/7 breathing pattern by 25)
10x50 w/:30 sec rest (1 fast swim, 1 easy pull)
6x75 swim w/:30 sec rest (free/non-free/free by 25)
300 smooth (25 swim/25 Tarzan drill)
100 cool down
*2200 Total*