Friday, July 3

**Long Course Meters**

A:
800 warm up (kick every 4th 50)
8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:10, 4@ 1:00)
4x100 pull @ 1:30
Main Set:
4x [ 200 pull @ 3:00
2x100 swim fast @ 1:25
1x50 fast w/extra kick @ :45
1x50 recovery/float ]
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:30, 4@ 1:20)
4x100 pull @ 2:00
Main Set:
2x [ 200 pull @ 4:00
2x100 swim fast @ 1:55
1x50 fast w/extra kick @ :60
1x50 recovery/float ]
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8)
6x50 kick, with fins & :30 rest
4x100 pull w/:60 rest
Main Set:
[ 200 pull w/:60
2x100 swim fast w/:30
1x50 fast w/extra kick w/:15
1x50 recovery/float ]
100 cool down
*2200 Total*

Wednesday, July 1

A:
500 choice warm up
8x25 drill @ :30
8x25 kick @ :40
8x25 swim @ :30 (descend 1-4, 5-8)
6x75 @ 1:10 (3/5/7 breathing pattern)
100 easy
4x100 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
3x300 pull smooth @ 4:30
4x75 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x200 pull smooth @ 3:00
4x50 ALL OUT!! @ 2:00 (swim easy or bob on wall)
200 cool down
*4300 Total (estimate)*

B:
400 choice warm up
8x25 drill @ :40
8x25 kick @ :50
8x25 swim @ :40 (descend 1-4, 5-8)
4x75 @ 1:40 (3/5/7 breathing pattern)
100 easy
4x100 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
3x200 pull smooth @ 4:00
4x75 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x100 pull smooth @ 2:00
200 cool down
*3400 Total (estimate)*

C:
300 choice warm up
8x25 drill w/ :30
8x25 kick w/ :30
8x25 swim w/ :30 (descend 1-4, 5-8)
100 easy
4x50 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time)
2x200 pull smooth w/:60 rest
4x50 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time)
3x100 pull smooth w/:60
100 cool down
*2600 Total (estimate)*

Monday, June 29

A:
400 swim
300 pull
200 kick
100 IM
6x100 swim (2@ 1:40, 2@ 1:30, 2@ 1:20)
6x50 @ :55 THIRDS (#1 - first 1/3 of 50y is fast, remainder is easy; #2 - second 1/3 of 50y is fast; #3 - final 1/3 of 50y is fast; repeat)
100 easy
Main Set:
1500 FOR TIME!!!! (strong swim, pace yourself, descend by 500s)
100 easy recovery
4x50 pull @ :45
4x150 pull @ 2:05
200 cool down
*4600 Total*

A:
400 swim
300 pull
200 kick
100 choice
5x100 swim (3@ 2:00, 2@ 1:45)
4x50 @ :60 QUARTERS (#1 - first 1/4 of 50y is fast, remainder is easy; #2 - second 1/4 of 50y is fast, remainder is easy, etc.)
100 easy
Main Set:
1000 FOR TIME!!!! (strong swim, pace yourself, descend by 250s)
100 easy recovery
4x50 pull @ :60
4x100 pull @ 1:50
100 cool down
*3600 Total*

A:
300 swim
200 pull
100 kick
4x100 swim w/ :60 QUARTERS (#1 - first 25 is fast, remainder is easy; #2 - second 25 is fast, remainder is easy, etc.)
100 easy
Main Set:
500 FOR TIME!!!! (strong swim, pace yourself, descend by 100s)
100 easy recovery
4x50 pull w/ :30
4x100 pull w/:60
4x25 w/:30 rest (1 easy, 1 fast, repeat)
100 cool down
*2500 Total*