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A:
500 choice warm up
8×75 @ 1:20 (kick/drill/swim by 25)
4×250 swim @ 3:30 (descend 1-4)
50 easy recovery
4×50 pull @ :50 (build each 50)
7×150 pull (odds: FAST @ 1:55, evens: cruise @ 2:15)
50 easy recovery
400 IM (kick/drill/swim/freestyle by 25)
6×125 IM @ 2:10 (free/fly/back/breast/free by 25)
200 cool down
*4800 Total*
B:
500 choice warm up
6×75 @ 1:45 (kick/drill/swim by 25)
4×200 swim @ 3:40 (descend time 1-4)
50 easy recovery
4×50 pull @ :60 (build each 50)
4×150 pull @ 3:30 (descend time 1-4)
50 easy recovery
300 (kick/drill/swim by 25)
6×75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3600 Total*
C:
400 choice warm up
6×75 w/:15 seconds rest (kick/drill/swim by 25)
3×150 swim w/:20 rest (descend time 1-3)
4×50 pull w/:15 rest (build each 50)
3×150 pull w/:20 rest (descend time 1-3)
300 (kick/drill/swim by 25)
4×75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2600 Total*