Friday, April 9

**Long Course Meters**

A:
600 swim/300 kick (all w/fins)
6x100 @ 2:00 (25 kick/25 drill/50 swim)
3 x [400, 300, 200, 100 (first set swim @ 1:40,
2nd set pull @ 1:35, 3rd set swim w/fins @ 1:30)]
200 cool down
*4700 Total*

B:
600 swim/300 kick (all w/fins)
6x100 @ 2:30 (25 kick/25 drill/50 swim)
3 x [300, 200, 100 (first set swim @ 2:10,
2nd set pull @ 2:05, 3rd set swim w/fins @ 2:00)]
200 cool down
*3500 Total*

C:
400 swim/200 kick (all w/fins)
6x100 w/:30 sec rest (25 kick/25 drill/50 swim)
2x200 swim w/:20 rest
2x200 pull w/:20 rest
2x200 swim w/fins w/:20 rest
100 cool down
*2500 Total*

Wednesday, April 7

A:
500 warm up
6x50 swim @ :60 (kick hard on wall between 50s)
8 Minute Kick (2x :60 easy, 30 hard, 30ez, 20 hard, 20 easy, 4x(10 hard, 10ez))
6x50 drill @ :60 (25 right arm, 25 left arm)
3 x [200 pull @ 3:00 (smooth)
      6x50 free @ :50 (descend 1-3, 4-6)
      8x25 choice @ :30 (odds: float, evens: Dive Sprint!)]
400 Reverse IM (25 kick, 25 swim, 25 drill, 25 swim)
8x50 @ :60 (IM Switch)
200 Cool down
*4700 Total (estimate)*


B:
500 warm up
6x50 swim @ 1:10 (kick hard on wall between 50s)
8 Minute Kick (2x :60 easy, 30 hard, 30ez, 20 hard, 20 easy, 4x(10 hard, 10ez))
6x50 drill @ 1:10 (25 right arm, 25 left arm)
2 x [200 pull @ 4:00 (smooth)
      6x50 free @ :60 (descend 1-3, 4-6)
      8x25 choice @ :40 (odds: float, evens: Dive Sprint!)]
400 freestyle (25 kick, 25 swim, 25 drill, 25 swim)
200 Cool down
*3500 Total (estimate)*


C:
400 warm up
6x50 swim...kick hard on wall for :15 seconds between 50s)
6 Minute Kick (2x :60 easy, 30 hard, 30ez, 20 hard, 20 easy, 10 hard, 10ez)
6x50 drill w/:20 sec rest (25 right arm, 25 left arm)
2 x [200 pull w/:30 rest (smooth)
      6x50 free w/:20 rest (descend 1-3, 4-6)]
100 Cool down *2400 Total (estimate)*

Monday, April 5

A:
900 warm up (3 x 200 swim/50 kick/50 drill)
8x50 @ :55 (6/3/6 drill)
8x25 swim @ :30 (descend 1-4, 5-8)
6x200 @ 2:55 (descend 1-3, 4-6...3 & 6 FAST!!!!)
4x50 @ :60 (fist drill)
4x50 @ :55 (fingertip drag drill)
2 x [6x50 pull @ :45
       3x100 pull @ 1:20]
8x50 @ :55 (catchup drill...w/stick or single paddle)
200 cool down
*4900 Total*

B:
900 warm up (3 x 200 swim/50 kick/50 drill)
6x50 @ 1:10 (6/3/6 drill)
8x25 swim @ :30 (descend 1-4, 5-8)
6x150 @ 2:55 (descend 1-3, 4-6...3 & 6 FAST!!!!)
3x50 @ 1:10 (fist drill)
3x50 @ 1:05 (fingertip drag drill)
6x50 pull @ :55
3x100 pull @ 1:50
6x50 @ 1:05 (catchup drill...w/stick or single paddle)
200 cool down
*3700 Total*

C:
600 warm up (2 x 200 swim/50 kick/50 drill)
4x50 w/:20 sec rest (6/3/6 drill)
8x25 swim w/:15 sec rest (descend 1-4, 5-8)
6x100 w/:30 rest (descend 1-3, 4-6...3 & 6 FAST!!!!)
4x50 w/:20 sec rest (25 fist drill/25 fingertip drag drill)
4x100 pull w/:30 sec rest 4x50 @ 1:05 (catchup drill...w/stick or single paddle)
100 cool down
*2500 Total*