A:
500 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
4x150 @ 2:30 pull smooth
6x50 @ :50 swim strong
4x150 @ 2:30 pull smooth
6x50 @ :50 swim strong
100 easy
16x25 @ :40 (odds: non-free, evens: free)
200 cool down
*3500 Total*
B:
500 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
100 cool down
*2400 Total*
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