Friday, April 2

**Long Course Meters**

A:
500 Warm up
10x50 (odds: kick w/board @ 1:10; evens: pull w/board @ 1:00)
6x150 @ 2:30 (3/5/7 breathing pattern by 50)
6x50 @ :60 (25 ALL OUT, 25 easy)
5x150 pull @ 2:20
5x50 pull @ :60 (25 ALL OUT, 25 easy)
4x150 @ 2:45 (25 IM order/25 free)
4x50 @ 1:10 (25 ALL OUT IM order, 25 easy)
3x150 @ 2:30 (7/5/3 breathing pattern)
3x50 @ :60 (25 ALL OUT, 25 easy)
200 cool down
*4800 cool down*

B:
500 Warm up
10x50 (odds: kick w/board @ 1:30; evens: pull w/board @ 1:10)
6x150 @ 3:30 (3/5/7 breathing pattern by 50)
6x50 @ 1:10 (25 ALL OUT, 25 easy)
4x150 pull @ 3:15
4x50 pull @ 1:10 (25 ALL OUT, 25 easy)
2x150 w/:30 sec rest (50 free/50 non-free/50 free)
2x50 @ 1:10 (25 ALL OUT, 25 easy)
200 cool down
*3600 cool down*

C:
400 Warm up
8x50 w/:20 sec rest (odds: kick w/board; evens: pull w/board)
4x150 w/:30 rest (3/5/7 breathing pattern by 50)
4x100 pull w/:20 sec rest
4x50 w/:30 sec rest (25 ALL OUT, 25 easy)
200 cool down
*2200 cool down*

Wednesday, March 31

A:
200 warm up
20x50 @ :45 (smooth free swim)
8x75 @ 1:30 (kick/drill/swim by 25, IM order)
3 x [300 free pull @ 4:30
   3x100 IM @ 1:45
   6x50 choice swim @ 1:10 (ALL OUT!!!!!)]
200 cool down
*4700 Total*

B:
200 warm up
20x50 @ :55 (smooth free swim)
8x75 @ 2:00 (kick/drill/swim by 25)
2 x [300 free pull @ 6:00
   3x100 free swim @ 2:00
   6x50 swim @ 1:30 (ALL OUT!!!!!)]
200 cool down
*3600 Total*

C:
200 warm up
16x50 w/:10 sec rest (smooth free swim)
8x75 w/fins w/:30 sec rest (kick/drill/swim by 25)
300 free pull w/:30 sec rest
3x100 free swim w/:20 sec rest
6x50 swim w/:30 rest (ALL OUT!!!!!)]
100 cool down
*2400 Total*

Monday, March 29

*Long Course Meters*
A:
500 warm up
6x150 @ 2:45 (kick/drill/swim by 50)
4 x (200 pull @ 3:00
150 swim @ 2:15
100 swim @ 1:30
50 swim @ :45)
8x50 @ 1:05 (drill/swim IM order)
5x100 IM @ 1:55
200 cool down
*4400 total*

B:
500 warm up
4x150 @ 3:30 (kick/drill/swim by 50)
3 x (200 pull @ 4:00
150 swim @ 3:00
100 swim @ 2:00
50 swim @ :60)
6x50 @ 1:15 (drill/swim)
4x100 w/:30 sec rest (non-free/free by 50)
200 cool down
*3500 total*

C:
400 warm up w/fins
4x150 w/:30 sec rest (kick/drill/swim by 50)
3 x (200 pull w/:20 sec rest
2x100 swim strong w/:20 sec rest) 3x100 w/:30 sec rest (non-free/free by 50)
100 cool down
*2600 total*