Wednesday, July 8

*Long Course Meters*

A:
500 warm up
8x100 @ 2:00 (25 kick/50 drill/25 swim)
9x50 Strong Swim (3 @ :60, 3 @ :55, 3 @ :50)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
9x50 Strong Swim (3 @ :55, 3 @ :50, 3 @ :45)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
9x50 Strong Swim (3 @ :50, 3 @ :45, 3 @ :40)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
8x50 @ 1:30 (5 breaths for 50m, 4 breaths, 3 breaths, 2 breaths, repeat)
200 cool down
*4600 Total*

B:
500 warm up
5x100 @ 2:30 (25 kick/50 drill/25 swim)
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
8x50 @ 1:30 (6 breaths for 50m, 5 breaths, 4 breaths, 3 breaths, repeat)
200 cool down
*3400 Total*

C:
400 warm up
4x100 w:/60 rest (25 kick/50 drill/25 swim)
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
100 cool down
*2100 Total*

Monday, July 6

**Long Course Meters**

A:
10 minute warm up
5x200 w/ fins @ 3:20 (#1: 200 kick; #2: 150 kick/50 swim; #3 100 kick/100 swim; #4: 50 kick/150 swim; #5 200 swim)
2x [300 pull @ 4:30
200 pull @ 3:00
100 pull @ 1:30]
2x [300 swim @ 4:15
200 swim @ 2:50
100 swim @ 1:25]
8x50 @ :55 (descend 1-4, 5-8...focus on LONG strokes!)
200 cool down
*4600 Total*

B:
10 minute warm up
5x200 w/ fins @ 3:45 (#1: 200 kick; #2: 150 kick/50 swim; #3 100 kick/100 swim; #4: 50 kick/150 swim; #5 200 swim)
2x [300 pull @ 6:00
200 pull @ 4:00
100 pull @ 2:00]
1x [300 swim @ 5:45
200 swim @ 3:50
100 swim @ 1:55]
4x50 @ 1:05 (descend 1-4...focus on LONG strokes!)
200 cool down
*3700 Total*

C:
10 minute warm up
5x100 w/ fins w/:60 rest (50 kick/50 swim)
300 pull; 200 pull; 100 pull (all w/ :45 rest)
300 swim; 200 swim; 100 swim (all w/ :30 rest)
4x50 w/:45 rest (descend time 1-4...focus on LONG strokes!)
100 cool down
*2400 Total*