Friday, April 23

**Long Course Meters**

A:
600 warm up (400 free/200 IM drill)
8x50 kick @ 1:15 (IM order)
8x50 drill @ 1:10 (IM order)
8x50 swim @ 1:05 (25 FAST IM order/25 easy free)
4x150 pull @ 2:30 (3/5/7 breathing pattern)
4x150 swim @ 2:30 (strong swim...push your effort!)
4x150 pull @ 2:30 (3/5/7 breathing pattern)
8x50 w/fins @ 1:15 (25 underwater kick/25 easy swim)
200 easy cool down
*4200 Total*

B:
600 warm up (400 free/200 drill)
6x50 kick @ 1:30
6x50 drill @ 1:20
6x50 swim @ 1:10 (25 FAST/25 easy free)
4x150 pull @ 3:00 (3/5/7 breathing pattern)
4x150 swim @ 3:00 (strong swim...push your effort!)
6x50 w/fins @ 1:30 (25 underwater kick/25 easy swim)
200 easy cool down
*3200 Total*

C:
400 warm up
6x50 kick w/:30 sec rest
6x50 drill w/:20 rest
6x50 swim w/:30 (25 FAST/25 easy free)
4x150 pull w/:45 rest (3/5/7 breathing pattern)
300 straight as: 25 kick/75 swim
100 easy cool down
*2300 Total*

Wednesday, April 21

*Long Course Meters*

A:
500 warm up (fins optional)
20x50 (1 fly kick @ 1:15, 1 fly drill @ 1:15, 1 fly swim @ 1:15, 2 Distance Per Stroke Free @ :60...repeat 4-times, IM order)
4x300 @ 5:00 (100 swim/50 kick/100 swim/50 kick)
6x250 pull (150 buoy & paddles @ 2:20, take off buoy, 50 DPS @ :60, 50 FAST @ :60)
200 cool down
*4400 Total*

B:
500 warm up (fins optional)
16x50 (1 kick @ 1:30, 1 drill @ 1:30, 2 Distance Per Stroke Free @ 1:15...repeat 4-times)
3x300 @ 7:00 (100 swim/50 kick/100 swim/50 kick)
4x250 pull (150 buoy & paddles @ 3:00, take off buoy, 50 DPS @ 1:15, 50 FAST @ 1:15)
200 cool down
*3400 Total*

C:
500 warm up (fins optional)
12x50 (1 kick w/:20, 1 drill w/:20, 1 Distance Per Stroke Free w/:20...repeat 4-times)
4x250 pull (150 buoy & paddles w/:30, take off buoy, 50 DPS w/:30, 50 FAST w/:30)
100 cool down
*2200 Total*

Monday, April 19

*Long Course Meters*

A:
600 warm up (75 swim/25 kick)
10x50 @ :60 (25 drill/25 swim)
3x400 pull @ 6:00
8x50 pull @ 1:10 (odds: easy, evens: fast!)
3x300 swim @ 4:30
6x50 swim @ 1:05 (odds: easy, evens: fast!)
3x200 IM @ 4:00
4x50 @ 1:15 (IM order, 25 fast/25 easy)
200 cool down
*4900 Total*

B:
600 warm up (75 swim/25 kick)
8x50 @ 1:15 (25 drill/25 swim)
3x300 pull @ 6:00
6x50 pull @ 1:20 (odds: easy, evens: fast!)
3x200 swim @ 4:00
6x50 swim @ 1:15 (odds: easy, evens: fast!)
3x100 @ 2:30 (50 free/50 non-free)
4x50 @ 1:30 (your choice of stroke, 25 fast/25 easy)
200 cool down
*3700 Total*

C:
400 warm up (75 swim/25 kick)
6x50 w/:15 sec rest (25 drill/25 swim)
3x200 pull w/1:00 rest
6x50 pull w/:30 sec rest (odds: easy, evens: fast!)
3x200 swim w/1:00 rest
6x50 swim w/:30 rest (odds: easy, evens: fast!)
100 cool down
*2600 Total*