Friday, May 29

**Long Course Meters**

A:
900 warm up (3x: 200 swim, 50 kick, 50 drill)
8x50 @ :60 (descend 1-4, 5-8)
Main Set:
2x[3x200 pull @ 3:20
4x100 @ 1:50 (choice/free by 50)
4x100 @ 1:30 (hard, make the interval)]
200 cool down
*4300 Total*

B:
600 warm up (2x: 200 swim, 50 kick, 50 drill)
6x50 @ 1:15 (descend 1-3, 4-6)
Main Set:
2x[2x200 pull @ 4:00
3x100 @ 2:30 (drill/swim by 50)
3x100 @ 2:00 (hard, make the interval)]
200 cool down
*3100 Total*

C:
600 warm up (2x: 200 swim, 50 kick, 50 drill)
6x50 w/:30 rest (descend 1-3, 4-6)
2x200 pull w/:90 rest
3x100 w/:45 rest (drill/swim by 50)
3x100 w/:20-:30 rest (hard effort)
4x50 kick w/ fins, w/:30 rest
100 cool down
*2200 Total*

Wednesday, May 27

A:
500 warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x[150 swim steady @ 2:15
100 kick FAST @ 2:15
50 recovery @ :60]
200-300 pull
4x[100 swim steady @ 1:30
50 kick FAST @ 1:15
50 recovery @ :60]
200-300 pull
4x[50 swim steady :45
25 kick FAST @ :45
50 recovery @ :60]
200-300 pull
200 cool down
*4700 Total*

B:
400 warm up
6x75 @ 1:45 (kick/drill/swim by 25)
3x[150 swim steady @ 2:45
100 kick FAST @ 2:45
50 recovery @ :60]
200 pull
3x[100 swim steady @ 2:00
50 kick FAST @ 1:30
50 recovery @ :60]
200 pull
3x[50 swim steady :60
25 kick FAST @ :45
50 recovery @ :60]
200 pull
100 cool down
*3500 Total*

C:
300 warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
4x[100 swim steady w/:30 rest
50 kick FAST w/:10 rest
50 recovery w/:60 rest]
200 pull
4x[50 swim steady w/:30 rest
25 kick FAST w/:10 rest
50 recovery w/:60 rest]
200 pull
100 cool down
*2400 Total*