Friday, July 24

**Long Course Meters**

A:
400 swim w/ fins
300 pull
200 kick
100 IM drill
12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
6x150 swim (3@ 2:30, 3@ 2:20)
8x50 IM order @ 1:10 (25 kick/25 drill)
4x150 pull @ 2:20
4x50 @ 1:05 (25 FAST/25 easy)
2x150 fast swim @ 2:15
500 w/ fins (50 dolphin kick on back/50 swim)
100 cool down
*4600 Total*

B:
400 swim w/ fins
300 pull
200 kick
100 drill
12x50 4x(1 kick @ 1:20, 1 drill @ 1:15, 1 swim @ 1:10)
6x150 swim (3@ 3:00, 3@ 2:50)
4x50 @ 1:15 (25 kick/25 drill)
4x150 pull @ 3:00
4x50 @ 1:10 (25 FAST/25 easy)
100 cool down
*3800 Total*

C:
300 swim w/ fins
200 pull
100 kick
12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim)
4x150 swim w/:60 rest
2x150 pull w/:45 rest
100 cool down
*2200 Total*

Wednesday, July 22

**Long Course Meters**

A:
5x200 w/fins (odds: free; evens: IM; take :30 sec rest)
4x200 @ 3:50 (kick/swim/drill/swim by 50)
3x200 pull @ 3:15
2x200 broken as: (100: 3/5 breathing @ 1:40; 50 build @ :50; 50 strong legs @ :50)
1x200 ALL OUT for time!
100 easy recovery
7x100 @ 1:45 (25 kick FAST underwater; 25 easy swim; 50 breathing every 5)
14x50 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy...fast @ :45, easy @ 1:30)
200 cool down
*4700 Total*

B:
5x200 w/fins (:30 sec rest)
4x200 w/:30 rest (kick/swim/drill/swim by 50)
3x200 pull @ 4:00
2x200 broken as: (100: 3/5 breathing @ 2:00; 50 build @ 1:10; 50 strong legs @ 1:10)
1x200 ALL OUT for time!
100 easy recovery
10x50 (odds: easy @ 1:30; evens: fast @ 1:00)
200 cool down
*3800 Total*

C:
3x200 w/fins (:60 sec rest)
2x200 w/:60 rest (kick/swim/drill/swim by 50)
2x200 pull w/:60 rest
1x200 broken as: (100: 3/5 breathing w/:30; 50 build w/:30; 50 strong legs)
1x100 ALL OUT for time!
100 easy recovery
8x50 (odds: easy w/:45 rest; evens: fast w/:20 rest)
100 cool down
*2300 Total*

Monday, July 20

**Long Course Meters**

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
5x100 @ 1:45 (3/5/7/9 breathing pattern by 25)
8x50 @ 1:05 (descend stroke count 1-8!)
Main Set:
2x [ 300 pull @ 4:45
2x150 swim @ 2:30 (build effort by 50s)
3x100 strong @ 1:30
6x50 kick @ 1:10 (odds: fast, evens: easy) ]
500 w/ fins (50 dolphin kick on back/50 swim)
200 cool down
*4900 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
5x100 @ 2:00 (3/5 breathing pattern by 50)
6x50 @ 1:10 (descend stroke count 1-6!)
Main Set:
[ 300 pull w/:60 rest
2x150 swim @ 3:00 (build effort by 50s)
3x100 strong @ 1:55
6x50 kick @ 1:20 (odds: fast, evens: easy) ]
500 w/ fins (50 dolphin kick on back/50 swim)
200 cool down
*3300 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:45 (3/5 breathing pattern by 25)
6x50 w/:45 (descend stroke count 1-6!)
300 pull w/:60 rest
3x100 swim strong w/:30 rest
6x50 w/ fins (50 kick on back/50 swim)
100 cool down
*2200 Total*