Friday, August 7

**Long Course Meters**

A:
900 warm up…3x(200 free, 100 IM drill)
8x100 @ 2:00 (kick/swim/drill/swim by 25…IM order)
3x:(200 pull @ 3:10, 2x100 IM @1:45)
6x50 with band @ 1:15
6x100 pull @ 1:40 (3/5 breathing pattern by 50)
3x:(100 free @ 1:30, 2x50 @ :60 fly/back, breast/free)
200 cool down
*4400 Total*

B:
600 warm up…2x(200 free, 100 drill)
6x100 @ 2:20 (kick/swim/drill/swim by 25)
3x: (200 pull @ 4:00, 2x100 free @1:55)
2x150 free @ 3:00 (5/3/5 breathing pattern by 50)
3x:(100 pull @ 2:00, 2x50 free @ :55)
200 cool down
*3500 Total*

C:
600 warm up…2x(200 free, 100 drill)
5x100 w/:60 rest (kick/swim/drill/swim by 25)
4x: (100 pull w/:30 rest, 2x50 swim w/:15 rest)
2x150 free w/:60 rest (5/3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Wednesday, August 5

**Long Course Meters**

A:
500 fins; 400 pull; 300 drill; 200 kick; 100 IM
9x50 @ 1:00 (descend 1-3, 4-6, 7-9)
50 easy
4x25 ALL OUT @ :45 (Yes, 25s…rest in the middle of the pool!)
100 easy
Main Set: 2x:
6x50 ALL OUT (2 @ :50, 2 @ 1:10, 2 @ 1:30)
300 easy recovery (pull buoy optional)
600 with fins (100 back, 100 free)
200 cool down
*4200 Total*

B:
500 fins; 400 pull; 300 drill; 200 kick; 100 IM
9x50 @ 1:15 (descend 1-3, 4-6, 7-9)
50 easy
Main Set:
6x50 ALL OUT (2 @ :60, 2 @ 1:20, 2 @ 1:40)
300 easy recovery (pull buoy optional)
600 with fins (100 back, 100 free)
200 cool down
*3400 Total*

C:
500 fins; 400 pull; 300 drill; 200 kick; 100 non-free
9x50 w/:30 rest (descend 1-3, 4-6, 7-9)
50 easy
300 with fins (50 back, 50 free)
100 cool down
*2400 Total*

Monday, August 3

**Long Course Meters**

A:
1000 warm up with fins
12x50 kick (1 fast on 1:10, 1 easy on 1:30)
5x200 swim on 3:15 (negative split at 100 wall)
500 pull (3/5 breathing pattern by 50m)
6x150 on 2:30 (100 smooth, :10 rest, 50 fast)
8x50 on 1:10 as 2x(5 breaths, 4 breaths, 3, 2...by 50)
200 cool down
*4600 Total

B:
1000 warm up with fins
8x50 kick (1 fast on 1:20, 1 easy on 1:40)
6x150 swim on 3:00 (negative split at 75)
500 pull (3/5 breathing pattern by 50)
4x150 (100 smooth, :10 rest, 50 fast)
200 cool down
*3600 Total

C:
500 warm up
6x50 kick with fins (1 easy, 1 fast w/:30 rest)
6x100 swim w/:45 rest (negative split at the 50)
300 pull (3/5 breathing pattern by 50)
4x100 swim (50 easy, :10 rest, 50 fast, :60 rest)
100 cool down
*2200 Total