A:
600 Choice Warm Up
12x50 Swim (4 @ :55, 4 @ :50, 4 @ :45)
2x [300 Pull @ 5:15,
2x150 Pull @ 2:35]
6x50 @ 1:15 (odds: fly/back, evens: brst/fr by 25)
4x150 w/ fins @ 2:30 (100 swim/50 kick)
200 cool down
Total *3500
B:
500 Choice
8x50 swim w/ :15sr (2 drill, 2 swim w/ perfect technique)
300 Pull w/ :30 sr
3x100 swim w/ :15sr
6x50 w/ :15sr (25fr/25non fr)
300 Pull w/ :30sr
3x100 swim w/ :15sr
100 cool down
Total *2500
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