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A:
10-minute warm-up (non-free every 4th 25)
3x[150 swim @ 2:10
150 kick @ 3:00
150 pull @ 2:10
150 (non-free/free by 25) @ 2:30
500 RACE! (broken as: 100 @ 2:00, 2×50 @ :60, 4×25 @ :30, 2×50 @ :60, 100 @ 2:00)
8×75 @ 1:30 (25 kick underwater, 50 swim)
8×50 @ :55 (start in the middle of the pool, vertical kicking during rest period)
400 cool-down (100 swim/100 pull, repeat)
*4300 total*
B:
10-minute warm up (non-free every 4th 25)
2x[150 swim @ 3:00
150 kick @ 4:00
150 pull @ 3:00
150 (non-free/free by 25) @ 3:30
500 RACE! (broken as: 100 @ 2:30, 2×50 @ 1:15, 4×25 @ :40, 2×50 @ 1:15, 100 @ 2:30)
8×75 @ 2:00 (25 kick underwater, 50 swim)
6×50 @ 1:10 (start in the middle of the pool, vertical kicking during rest period)
300 cool-down (100 swim/100 pull/100 swim)
*3400 total*
C:
10-minute warm up (non-free every 4th 25)
150 swim w/ :20 rest
150 kick w/ :20 rest
150 pull w/ :20 rest
150 (non-free/free by 25) w/ :20 rest
500 RACE! (broken as: 100, 2×50, 4×25, 2×50, 100 with :30 rest between each)
4×75 w/ :15 rest (25 kick on your back, 50 swim)
6×50 (start in the middle of the pool, vertical kicking for :10 seconds between each 50)
200 cool-down (100 swim/100 pull)
*2300 total*