Friday, June 12

**Long Course Meters**

A:
500 warm up
12x50 (odds: kick w/ board @ 1:15, evens: pull w/ board @ 1:05)
4x200 pull @ 3:20 (descend 1-4)
10x50 @ 1:00 (kick w/fins)
4x150 pull @ 2:20 (descend 1-4)
8x50 @ 1:15 (kick on back)
4x100 pull @ 1:30 (descend 1-4)
4x50 @ 1:30 (FAST kick!!)
200 cool down
*4200 Total*

B:
400 warm up
10x50 (odds: kick w/ board @ 1:30, evens: pull w/ board @ 1:10)
3x200 pull @ 4:00 (descend 1-3)
8x50 @ 1:10 (kick w/fins)
3x150 pull @ 3:00 (descend 1-3)
6x50 @ 1:30 (kick on back)
3x100 pull @ 2:00 (descend 1-3)
4x50 @ 1:45 (FAST kick!!)
200 cool down
*3400 Total*

C:
300 warm up
8x50 w/:40 rest (odds: kick w/ board, evens: pull w/ board)
2x200 pull w/:60 rest
6x50 w/:30 rest (kick w/fins)
2x150 pull w/:45 rest
4x50 w/:30 rest (kick on back)
2x100 pull w/:30
2x50 w/:60 rest (FAST kick!!)
100 cool down
*2300 Total*

Wednesday, June 10

A:
400 swim
300 pull
200 kick
100 IM
12x50 drill @ :60 (drills: fingertip drag, catchup, fist, 6/3/6)
8x50 kick @ 1:10 (25 sprint kick, 25 easy)
100 easy
14x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy, 4 Fast, 1 easy...fast @ :40, easy @ 1:20)
6x100 @ 1:40 (3/5 breathing pattern by 50)
1x500 ALL OUT! broken up into:
(50, 25, 25
75, 25
50, 50
75, 25
50, 25, 25)
(all 25s @ :30, 50s @ :60, 75s @ 1:30)
200 cool down
*4100 Total*

B:
400 swim
300 pull
200 kick
100 IM
12x50 drill @ 1:10 (drills: fingertip drag, catchup, fist, 6/3/6)
6x50 kick @ 1:30 (25 sprint kick, 25 easy)
100 easy
14x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy, 4 Fast, 1 easy...fast @ :55, easy @ 1:30)
4x100 @ 2:10 (3/5 breathing pattern by 50)
100 cool down
*3200 Total*

C:
300 swim
200 pull
100 kick
12x50 drill w/:30 rest (drills: fingertip drag, catchup, fist, 6/3/6)
8x50 kick w/:40 rest (25 sprint kick, 25 easy) (fins optional)
50 easy swim
9x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy...fast w/:15 rest, easy w/:60 rest)
100 cool down
*2200 Total*

Monday, June 8

**Long Course Meters**

A:
600 warm up
6x100 swim @ 1:50
10x50 @ 1:15 (kick/swim by 25)
500 pull @ 8:00
5x100 swim @ 1:40
400 pull @ 6:20
4x100 swim @ 1:35
300 pull @ 4:45
3x100 swim @ 1:30
200 pull @ 3:10
2x100 swim @ 1:25
200 cool down
*4700 Total*

B:
500 warm up
5x100 swim @ 2:15
8x50 @ 1:30 (kick/swim by 25)
400 pull w/:60 rest
4x100 swim @ 2:10
300 pull w/:60 rest
3x100 swim @ 2:05
200 pull w/:60 rest
2x100 swim @ 2:00
200 cool down
*3400 Total*

C:
400 warm up
4x100 swim w/:60 rest
8x50 w/:45 rest (kick/swim by 25)
300 pull w/:60 rest
3x100 swim w/:45 rest
200 pull w/:60 rest
2x100 swim w/:30 rest
100 cool down
*2300 Total*