A:
500 choice warm up
5x100 @ 2:20 (w/pull buoy between ankles: 50 sculling/50 swim)
6x50 @ 1:05 (3/6/3 drill & kick hard on wall until start of next 50)
6x50 @ :55 (descend stroke count 1-6!)
4x100 @ 2:00 (IM order: 25 kick/50 drill/25 swim)
5x100 @ 1:45 (IM Swim)
5x100 @ 1:40 (freestyle paddle drills. *see video Swimming - Training - Got Hands?)
4x100 @ 1:40 (pull freestyle)
200 cool down
*3600 Total*
B:
400 choice warm up
6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim)
6x50 w/:15 rest (3/6/3 drill & kick hard on wall for :15 seconds)
6x50 w/:20 rest (descend stroke count 1-6!)
4x100 w/:15 rest (50 drill/50 swim)
4x100 w/:15 rest (pull freestyle)
100 cool down
*2200 Total*
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