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A:
4×200 (100 swim/50 drill/50 kick) w/:15 rest
300 IM (25 kick/25 drill/25 swim) w/:30 rest
1000 (200 pull with buoy/50 kick) w/:60 rest
3×300 on 4:30 (with rotating fast 100)
12×100 w/fins @ 1:35 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool-down
*4400 total*
B:
3×200 (100 swim/50 drill/50 kick) w/:20 rest
750 (200 pull with buoy/50 kick) w/:60 rest
4×200 on 4:00 (with rotating fast 50)
12×100 w/fins @ 1:55 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool-down
*3600 total*
C:
2×200 (100 swim/50 drill/50 kick) w/:20 rest
500 (200 pull with buoy/50 kick) w/:60 rest
4×200 w/:30 rest (with rotating fast 50)
6×100 w/fins w/:20 rest (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
100 cool-down
*2400 total*