Friday, April 16

**Long Course Meters**

A:
600 warm up
6x100 @ 1:45 (kick w/fins)
8x50 @ 1:10 (vertical kick in middle of pool, sprint 25, easy 25)
6xSuicides w/ :20 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)
6x100 @ 2:00 (IM...fly is drill)
8x50 @ :60 (descend stroke count 1-8)
400 pull (breathing every 5 the whole time!)
100 easy
*4000 Total*

B:
500 warm up
5x100 @ 2:00 (kick w/fins)
6x50 @ 1:20 (vertical kick in middle of pool, sprint 25, easy 25)
6xSuicides w/ :30 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)
4x100 @ 2:30 (50 non free, 50 free)
6x50 @ 1:10 (descend stroke count 1-6)
300 pull (breathing every 5 the whole time!)
100 easy
*3300 Total*

C:
400 warm up
4x100 @ 2:00 (kick w/fins)
4xSuicides w/ :60 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)8x50 @ 1:10 (descend stroke count 1-4, 5-8)
300 pull (breathing every 5 the whole time!)
100 easy
*2200 Total*

Wednesday, April 14

A:
600 warm up
24x25 @ :30 (2x: 4 kick/4 drill/4 build)
4x50 @ :60 (25 easy/25 SPRINT)
3 x [4x100 @ 1:15 (make the interval)
      50 easy @ 1:30
      4x100 @ 2:00 (ALL OUT!)
      50 easy @ 1:30]
300 pull (3/5 breathing by 50)
100 easy
*4500 Total*


B:
600 warm up
24x25 @ :40 (2x: 4 kick/4 drill/4 build)
3 x [4x75 @ 1:20 (make the interval)

      50 easy @ 2:00
      4x75 @ 2:00 (ALL OUT!)
      50 easy @ 2:00]
200 pull (3/5 breathing by 50)
100 easy
*3400 Total*


C:
400 warm up
12x25 w/:15 sec rest (4 kick/4 drill/4 build)
3 x [4x50 @ 1:20 (make the interval)

      50 easy @ 2:00
      4x50 @ 2:00 (ALL OUT!)
      50 easy @ 2:00]
200 pull (3/5 breathing by 50)
100 easy
*2200 Total*

Monday, April 12

A:
500 warm up
16x25 @ :30 (2 kick/2 drill, reverse IM order)
8x50 @ :60 (odds: fly/back, evens: breast/free)
4x100 IM @ 1:45
4x200 free/IM @ 3:15 (25 free, 25 fly, 25 free, 25 back, etc)
6x25 @ :30 (freestyle drill)
6x50 @ :50 (pull, descend 1-3, 4-6)
6x150 @ 2:05 (pull strong)
6x50 @ :50 (pull, descend 1-3, 4-6)
400 w/fins (75 swim/25 kick)
200 easy
*4700 Total*

B:
500 warm up
16x25 @ :40 (2 kick/2 drill)
4x100 @ 2:20 (50 non free/50 free)
6x50 @ :60 (pull, descend 1-3, 4-6)
6x150 @ 3:00 (pull strong)
6x50 @ :60 (pull, descend 1-3, 4-6)
400 w/fins (75 swim/25 kick)
200 easy
*3400 Total*


C:
400 warm up
12x25 w/:15 rest (2 kick/2 drill)

3x100 w/:30 rest (50 non free/50 free)

6x50 w/:20 rest (pull, descend 1-3, 4-6)
6x100 w/:30 rest (pull strong)
300 w/fins (75 swim/25 kick)
100 easy
*2300 Total*