A:
600 choice warm up with fins
10x50 @ :60 w/fins (odds: kick on board; evens: underwater kick
as far as possible)
16x25 @ :30 4x(2 drill, 1 easy swim, 1 fast swim)
20x50 (fast @ :45, easy @ 1:15) (1 fast, 1ez, 2 fast, 1 ez, 3 fast, 1 ez,
4 fast, 1 ez, 5 fast, 1 ez)
4x150 @ 2:15 (smooth pull)
8x50 (fast @ :45, easy @ 1:15) 4x(1 fast, 1 easy)
200 cool down
*3700 Total*
B:
400 choice warm up
4x50 w/:30 seconds rest (25 scull, 25 kick)
4x50 w/:20 (25 drill, 25 swim)
4x50 w/:20 (pull)
3x200 w/1:00 (pull, steady effort)
4x50 w/:30 (swim)
2x200 w/1:00 (swim, steady effort)
100 cool down
*2300 Total*
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