A:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (kick/swim, drill/swim, swim/build by 25)
4x150 swim @ 2:45 (descend 1-4)
6x50 @ 1:15 (non-free/free by 25)
4x150 pull @ 2:45 (3/5/3 breathing pattern by 50)
6x50 @ 1:10 (Tarzan drill/swim by 25)
4x150 swim @ 3:00 (NO Walls!)
200 cool down
*3500 Total*
B:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:15 rest (kick/swim, drill/swim, swim/build by 25)
3x150 swim w/:20 rest (descend 1-3)
4x50 w/:15 rest (non-free/free by 25)
4x50 @ 1:10 (Tarzan drill/swim by 25)
3x150 swim w/:30 rest (NO Walls!)
200 cool down
*2300 Total*
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