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A:
600 warm up w/fins (2x:200 swim, 100 kick)
9×50 kick w/fins (3 @ :60, 3 @ :50, 3 @ :45)
9×75 @ 1:20 (25 kick underwater, 25 easy free, 25 fast free)
9×25 pull @ :30 (descend 1-3, 4-6, 7-9)
9×200 broken: 100 smooth pull @ 1:30, 2×50 FAST free swim @ :60
9×100 swim @ 1:40 (3/5 breathing pattern by 50)
200 cool down
*4850 Total*
B:
600 warm up w/fins (2x:200 swim, 100 kick)
9×50 kick w/fins (3 @ :60, 3 @ :55, 3 @ :50)
6×75 @ 1:45 (25 kick underwater, 25 easy free, 25 fast free)
6×25 pull @ :40 (descend 1-3, 4-6)
6×200 broken: 100 smooth pull @ 2:00, 2×50 FAST free swim @ 1:15
6×100 swim @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3650 Total*
C:
600 warm up w/fins (2x:200 swim, 100 kick)
6×50 kick w/fins w/:20 sec rest
4×75 w/:40 sec rest (25 kick underwater, 25 easy free, 25 fast free)
4×25 pull w/:20 rest
4×200 broken: 100 smooth pull w/:30 rest, 2×50 FAST free swim w/:30 rest
4×100 swim w/:20 rest (3/5 breathing pattern by 50)
100 cool down
*2600 Total*