Friday, November 27

*Long Course Meters*

A:
600 choice warm up w/ fins
6x100 w/ fins @ 2:00 (15 meters underwater kick off each wall, kick the rest on your back)
4x50 @ :60 (15 meters fast, 35 easy)
4x50 @ :60 (35 meters easy, 15 fast)
6x200 broken (100 pull smooth @ 1:30
50 swim @ 90% @ :60
50 swim @ 100% @ 1:30)
6x50 @ 1:15 w/ BAND
6x50 @ 1:00 w/board (odds: kick; evens: pull w/board)
4x100 @ 2:00 (free/back/breast/free)
200 cool down
*4000 Total*

B:
600 choice warm up w/ fins
6x100 w/ fins @ 2:00 (15 meters underwater kick off each wall, kick the rest on your back)
4x50 @ 1:15 (15 meters fast, 35 easy)
4x50 @ 1:15 (35 meters easy, 15 fast)
4x200 broken (100 pull smooth @ 1:50
50 swim @ 90% @ 1:10
50 swim @ 100% @ 1:30)
6x50 @ 1:30 w/ BAND
6x50 @ 1:15 w/board (odds: kick; evens: pull w/board)
200 cool down
*3200 Total*

C:
500 choice warm up w/ fins
5x100 w/ fins w/:40 sec rest (15 meters underwater kick off each wall, kick the rest on your back)
4x50 w/:25 rest (15 meters fast, 35 easy)
4x50 w/:25 rest (35 meters easy, 15 fast)
3x200 broken (100 pull smooth w/:30 rest
50 swim @ 90% w/:30 rest
50 swim @ 100% w/:60 rest)
200 cool down
*2300 Total*

Wednesday, November 25

*Long Course Meters*

A:
500 choice warm up
8x50 kick fast @ :60 with fins
6 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill @ 1:05
14x50 (1 FAST @ :50, 1 easy @ 1:10, 2 FAST @ :50, 1 ez, 3 FAST, 1 easy, 4 FAST, 1 ez)
4x200 pull w/:30 rest (3/5/7/9 breathing pattern by 50)
8x50 pull @ 1:10 (1 FAST, 1 easy)
200 cool down
*4100 Total*

B:
500 choice warm up
8x50 kick fast @ 1:10 with fins
4 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill @ 1:15
14x50 (1 FAST @ :60, 1 easy @ 1:20, 2 FAST @ :60, 1 ez, 3 FAST, 1 easy, 4 FAST, 1 ez)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
4x50 pull @ 1:30 (1 FAST, 1 easy)
200 cool down
*3200 Total*

C:
400 choice warm up
6x50 kick fast @ 1:30 with fins
3 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill w/:30 rest
10x50 w/:20 sec rest (1 FAST, 1 easy, 2 FAST, 1 ez, 3 FAST, 1 easy)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Monday, November 23

**Long Course Meters**

A:
600 warm up 2x(200 swim/50 kick/50 drill)
12x50 @ :60 (descend stroke count 1-4)
4x50 @ :60 descend 1-4
4x100 swim @ 1:45 (Best Average)
400 pull smooth
4x100 swim @ 2:00 (Best Average)
400 pull smooth
4x50 IM Order @ 1:15 (kick/drill by 25)
4x100 IM swim @ 2:00
400 pull (back/free by 50)
200 cool down
*4200 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
8x50 @ 1:15 (descend stroke count 1-4)
4x50 @ 1:10 descend times 1-4
4x100 swim @ 2:15 (Best Average)
400 pull smooth
4x100 swim @ 2:30 (Best Average)
400 pull smooth
4x50 @ 1:30 (kick/drill by 25)
200 cool down
*3200 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
8x50 w/:20 (descend stroke count 1-4)
4x50 w/:30 descend times 1-4
4x100 swim w/:60 (Best Average)
400 pull smooth
4x50 w/:30 (kick/drill by 25)
100 cool down
*2300 Total*