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A:
500 choice
500 pull
10×50 @ :50 (25 swim, get out, dive in, 25 swim)
300 pull w/ 20 sec rest
300 w/ 20 sec rest (50 fast kick/250 fast swim)
200 pull w/ 15 sec rest
200 w/ 15 sec rest (50 fast kick/150 fast swim)
100 pull w/ 10 sec rest
100 w/ 10 sec rest (50 fast kick/50 fast swim)
100 easy swim
6×50 @ :50 (dive in, 25 FAST!, 25 easy)
6×75 @ 1:10 (dive in, 50 FAST!, 25 easy)
6×100 @ 2:00(dive in, 75 FAST!, 25 easy)
4×50 w/fins @ 1:00 (underwater kick)
*4400 total*
B:
400 choice
400 pull
8×50 @ 1:10 (25 swim, get out, dive in, 25 swim)
300 pull w/ 30 sec rest
300 w/ 30 sec rest (50 fast kick/250 fast swim)
200 pull w/ 20 sec rest
200 w/ 20 sec rest (50 fast kick/150 fast swim)
100 pull w/ 15 sec rest
100 w/ 15 sec rest (50 fast kick/50 fast swim)
100 easy swim
6×50 @ 1:10 (dive in, 25 FAST!, 25 easy)
6×100 @ 2:30(dive in, 75 FAST!, 25 easy)
4×50 w/fins @ 1:10 (kick on your back)
*3600 total*
C:
300 choice
300 pull
6×50 w/ 20 sec rest (25 swim, get out, dive in, 25 swim)
2x[200 pull w/ 20 sec rest
200 w/ 20 sec rest (50 fast kick/150 fast swim)]
100 easy swim
8×50 w/ 20 sec rest (dive in, 25 FAST!, 25 easy)
4×50 w/fins w/ 15 sec rest (kick on your back)
*2400 total*