Wednesday, December 23

**Long Course Meters**

A:
600 warm up (2x: 200 swim/100 kick)
12x25 @ :40 (swim 25 m, vertical kick until :40, swim 25m, repeat)
10x50 @ 1:00 (odds: drill 25 right arm, 25 left arm; evens: swim)
8x100 pull @ 1:45 (3/5 breathing pattern by 50)
6x150 (100 swim strong @ 1:40, 50 FAST @ :60)
4x200 w/ fins (50 kick on back, 50 swim, repeat) w/:20 sec rest
2x250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy)
300 cool down
*4700 Total*

B:
600 warm up (2x: 200 swim/100 kick)
12x25 @ :50 (swim 25 m, vertical kick until :50, swim 25m, repeat)
8x50 @ 1:30 (odds: drill 25 right arm, 25 left arm; evens: swim)
6x100 pull @ 2:10 (3/5 breathing pattern by 50)
4x150 (100 swim strong @ 2:00, 50 FAST @ 1:10)
3x200 w/ fins (50 kick on back, 50 swim, repeat) w/:30 sec rest
2x250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy)
300 cool down
*3900 Total*

C:
600 warm up (2x: 200 swim/100 kick)
12x25 (swim 25 m, vertical kick for :15 seconds, swim 25m, repeat)
6x50 w/:30 sec rest (odds: drill 25 right arm, 25 left arm; evens: swim)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 (100 swim strong, rest :15, 50 FAST, rest :30)
2x200 w/ fins (50 kick on back, 50 swim, repeat)
100 cool down
*2400 Total*

Monday, December 21

**Long Course Meters**

A:
500 warm up
8x50 kick @ 1:10
5x200 pull @ 3:00
Main Set:
4 x [50 kick @ 1:30
100 swim @ 1:30
100 kick @ 2:30
150 swim @ 2:30
50 easy swim @ :60]
200 cool down
*3900 Total*

B:
500 warm up
6x50 kick @ 1:30
4x200 pull @ 4:00
Main Set:
3 x [50 kick @ 2:00
100 swim @ 2:00
100 kick @ 3:00
150 swim @ 3:00
50 easy swim @ 1:30]
200 cool down
*3100 Total*

C:
400 warm up
6x50 kick w/:30 sec rest
3x200 pull w/:30
Main Set (all with :30 sec rest:
2 x [50 kick
100 swim
100 kick
150 swim
50 easy swim]
100 cool down
*2300 Total*