Friday, June 19

**Long Course Meters**

A:
600 warm up w/ fins
5x100 kick w/ fins @ 1:50
8x50 @ :60 (25 head-up drill/20 swim)
4x15 meters Sprint!! float back to wall, :15 sec rest
8 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
8x50 @ :60 (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
5x100 @ 2:00 (75 ALL OUT Swim, 25 float easy)
6x150 pull @ 2:20 (3/5/7 breathing pattern by 50)
200 cool down
*3900 Total, estimate*

B:
500 warm up w/ fins
4x100 kick w/ fins @ 2:10
6x50 @ 1:10(25 head-up drill/20 swim)
4x15 meters Sprint!! float back to wall, :15 sec rest
7 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
6x50 @ 1:10 (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
4x100 @ 2:30 (75 ALL OUT Swim, 25 float easy)
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3400 Total, estimate*

C:
400 warm up w/ fins
3x100 kick w/ fins w/:40 rest
4x50 w/:45 rest (25 head-up drill/20 swim)
2x15 meters Sprint!! float back to wall, :15 sec rest
6 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
4x50 w/:45 rest (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
3x100 w/:60 rest (75 ALL OUT Swim, 25 float easy)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2300 Total, estimate*

Wednesday, June 17

A:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 @ :30 (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
3x [6x25 @ :45 (shooters...kick underwater fast and far)
6x75 @ 1:30 (descend 1-3, 4-6)
400 pull (50 free/50 back)]
200 cool down
*4500 Total*

B:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 @ :40 (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
3x [4x25 @ :60 (shooters...kick underwater fast and far)
4x75 @ 2:00 (descend 1-4)
300 pull (50 free/50 back)]
200 cool down
*3600 Total*

C:
800 warm up (200 swim, 200 kick, 200 pull, 200 swim)
20x25 w/:30 rest (1 kick, 2 drill, 1 swim build, repeat 5 times)
Main Set:
2x [4x25 w/:60 rest (shooters...kick underwater fast and far)
4x75 w/:45 rest (descend 1-4)
200 pull (50 free/50 back)]
100 cool down
*2600 Total*

Monday, June 15

A:
600 warm up (kick every 4th 25)
8x75 @ 1:15 (3/5/7 breathing pattern by 25)
main set:
5x500 broken into:
200 @ 2:50
150 @ 2:10
100 @ 1:25
50 @ 1:15
(# 1, 3, 5 are pull; # 2, 4 are swim)
6x25 @ :30 (distance per stroke)
1x500 FAST broken:
200 w/:20 rest
150 w/:20 rest
100 w/:20 rest
50 (get total time & subtract 1 minute for 500 time)
200 cool down
*4500 Total*

B:
500 warm up (kick every 4th 25)
6x75 @ 1:30 (3/5/7 breathing pattern by 25)
main set:
4x500 broken into:
200 @ 3:45
150 @ 2:50
100 @ 1:55
50 @ 1:30
(# 1, 3 are pull; # 2, 4 are swim)
6x25 @ :35 (distance per stroke)
1x300 FAST broken:
150 w/:30 rest
100 w/:30 rest
50 (get total time & subtract 1 minute for 300 time)
200 cool down
*3600 Total*

C:
400 warm up (kick every 4th 25)
4x75 w/:45 rest (3/5/7 breathing pattern by 25)
main set:
4x300 broken into:
150 w/:30 rest
100 w/:30 rest
50 w/:60 rest
(# 1, 3 are pull; # 2, 4 are swim)
6x25 @ :45 (distance per stroke)
1x150 broken:
100 FAST
:30 rest
50 FAST
100 cool down
*2300 Total*