Friday, May 28

Swim Meet Day!!!
**Long Course Meters**

A:
10 minute warm up
8x100 @ 2:15 (kick/drill/swim/build by 25...IM order)
9x50 @ :60 (descend 1-3)
150 easy
Event #1: 50 Free
200 easy/recovery
Event #2: 100 Choice
200 easy/recovery
Event #3: 200 IM
200 easy/recovery
6x100 pull @ 1:45 (3/5 breathing pattern by 50)
200 easy cool down
*4000 Total*

B:
10 minute warm up
6x100 @ 3:00 (kick/drill/swim/build by 25)
6x50 @ 1:15 (descend 1-3)
100 easy
Event #1: 50 Free
200 easy/recovery
Event #2: 200 Free
200 easy/recovery
4x100 pull @ 2:15 (3/5 breathing pattern by 50)
200 easy cool down
*2800 Total*

A:
10 minute warm up
4x100 w/:30 sec rest (kick/drill/swim/build by 25)
4x50 w/:30 rest (build each 50)
100 easy
Event #1: 50 Free
100 easy/recovery
Event #2: 100 Free
100 easy/recovery
3x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 easy cool down
*1900 Total*

Wednesday, May 26

A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
4x150 swim @ 2:10 (descend by 50)
4x100 swim @ 1:30 (negative split)
4x50 swim @ 1:00 (FAST!!)
50 easy
4x150 pull @ 2:10 (descend by 50)
4x100 pull @ 1:25 (negative split)
4x50 pull @ 1:00 (FAST!!)
50 easy
4x150 w/fins @ 2:15 (kick/drill/swim by 50)
200 cool down
*4400 Total*

B:
500 warm up
6x75 @ 1:50 (kick/drill/swim by 25)
3x150 swim @ 2:50 (descend by 50)
3x100 swim @ 1:55 (negative split)
3x50 swim @ 1:10 (FAST!!)
50 easy
3x150 pull @ 2:50 (descend by 50)
3x100 pull @ 1:55 (negative split)
3x50 pull @ 1:10 (FAST!!)
50 easy
3x150 w/fins w/:30 sec rest (kick/drill/swim by 50)
200 cool down
*3500 Total*

C:
400 warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
3x150 swim w/:60 rest (descend by 50)
3x150 pull w/:60 rest (descend by 50)
3x150 w/fins w/:60 sec rest (kick/drill/swim by 50)
100 cool down
*2200 Total*