Friday, July 17

***100th Workout!!***
**Long Course Meters**

A:
600 warm up
4x300 pull @ 4:45 (3/5 breathing pattern by 50)
4x200 swim @ 3:15 (#1: first 50 fast, #2: second 50 fast, #3: etc)
4x100 kick @ 2:30 (choice down, fast free back)
Main Set:
4x50 (odds: easy swim @ 1:15; evens: Dive Sprint @ 1:00)
4x50 kick @ 1:30 (25 Sprint Kick/25 easy kick)
4x50 (odds: easy swim @ 1:15; evens: Dive Sprint @ 1:00)
100 easy
4x50 w/ parachute w/ :30 rest
4x50 stretch-cords w/:30 rest
200 cool down
*4700 Total*

B:
500 warm up
3x300 pull @ 6:00 (3/5 breathing pattern by 50)
4x200 swim @ 4:00 (#1: first 50 fast, #2: second 50 fast, #3: etc)
4x100 kick @ 3:00 (choice down, fast free back)
Main Set:
4x50 (odds: easy swim @ 1:30; evens: Dive Sprint @ 1:30)
4x50 kick @ 2:00 (25 Sprint Kick/25 easy kick)
4x50 (odds: easy swim @ 1:30; evens: Dive Sprint @ 1:30)
200 easy
*3400 Total*

C:
500 warm up
3x200 pull w/:60 (3/5 breathing pattern by 50)
4x100 swim w/:60 (#1: first 25 fast, remainder easy; #2: second 25 fast, #3: etc)
4x100 kick w/:60 (#1: first 25 fast, remainder easy; #2: second 25 fast, #3: etc)
100 easy
*2000 Total*

Wednesday, July 15

**Long Course Meters**

A:
5x200 w/:20 rest (wear fins...150 swim/50 kick)
8x50 (odds: kick w/ board @ 1:10, evens: pull w/ board @ 1:00)
8x50 @ 1:05 (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
8x50 @ :55 (descend 1-4, 5-8)
Main Set:
5x [ 150 @ 2:15 strong
100 @ 1:30 strong
50 @ :45 FAST
100 recovery @ 2:30 ]
4x50 @ 1:30 (25 all out sprint/25 easy)
200 cool down
*4600 Total*

B:
5x200 w/:30 rest (wear fins...150 swim/50 kick)
8x50 (odds: kick w/ board @ 1:30, evens: pull w/ board @ 1:20)
6x50 @ 1:30 (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
4x50 @ 1:10 (descend 1-4)
Main Set:
3x [ 150 @ 3:00 strong
100 @ 2:00 strong
50 @ 1:00 FAST
100 recovery @ 3:00 ]
4x50 @ 1:30 (25 all out sprint/25 easy)
200 cool down
*3500 Total*

C:
4x200 w/:60 rest (wear fins...150 swim/50 kick)
4x50 w/:45 rest (odds: kick w/ board, evens: pull w/ board)
4x50 w/:45 rest (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
4x50 w/:60 rest (descend 1-4)
8x50 w/:60 rest (25 all out sprint/25 easy)
200 cool down
*2000 Total*

Monday, July 13

**Long Course Meters**

A:
400 swim
300 pull
200 kick
100 IM
12x50 @ 1:15 (25 kick/25 drill...IM order)
4x100 (odds: IM @ 2:00; evens: free @ 1:45)
8x50 @ 1:10 (25 drill/25 swim...IM order)
6x100 (odds: IM @ 1:55; evens: free @ 1:40)
4x50 @ 1:05 (build, one of each stroke)
8x100 (odds: IM @ 1:50; evens: free @ 1:35)
200 cool down
*4200 Total*

B:
400 swim
300 pull
200 kick
100 IM
8x50 @ 1:20 (25 kick/25 drill...mix in some other strokes)
4x100 swim free @ 2:00
6x50 @ 1:15 (25 drill/25 swim...mix in some other strokes)
6x100 swim free @ 1:55
4x50 @ 1:10 (build free)
4x100 swim free @ 1:50
200 cool down
*3500 Total*

C:
300 swim
200 pull
100 kick
12x50 w/:30 rest (25 kick/25 drill)
4x100 swim free w/ :60 rest
8x50 w/ :30 rest (25 drill/25 swim)
4x100 pull w/ :60 rest
100 cool down
*2500 Total*