Friday, June 18

**Long Course Meters**

A:
500 warm up
6x50 @ :60 (25 head-up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
4x200 swim @ 3:20 (turn at the "T"...don't push off walls)
4x150 pull @ 2:20 (3/5/7 breathing by 50)
6x100 kick w/fins @ 1:45
8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down
*3700 Total*

B:
400 warm up
6x50 @ 1:15 (25 head-up/25 swim)
6x50 @ 1:30 (25 kick/25 swim)
4x150 swim @ 3:00 (turn at the "T"...don't push off walls)
4x100 pull @ 2:00 (3/5 breathing by 50)
5x100 kick w/fins @ 2:00
6x50 @ 1:15 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down
*3000 Total*

C:
300 warm up
4x50 w/:20 sec rest (25 head-up/25 swim)
4x50 w/:20 sec rest (25 kick/25 swim)
4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls)
4x100 pull w/:30 sec rest (3/5 breathing by 50)
6x50 kick w/fins w/:20 sec rest
100 cool down
*1900 Total*

Wednesday, June 16

A:
600 warm up (100 swim/50 kick)
12x50 @ :60 (IM order, 2 drill, 1 swim)
12x25 @ :30 (2 easy, 1 FAST!)
16x100 @ 1:45 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!)
5x150 @ 2:20 pull (3/5/7 breathing pattern by 50)
12x25 @ :40 (3 breaths/2 breaths/1 breath/no breath by 25)
200 cool down
*4300 Total*

B:
600 warm up (100 swim/50 kick)
9x50 @ :60 (2 drill, 1 swim)
12x25 @ :40 (2 easy, 1 FAST!)
16x75 @ 1:30 (1 easy, 1 FAST!, extra :60 rest after 8)
5x100 @ 2:00 pull (3/5 breathing pattern by 50)
12x25 @ :45 (4 breaths/3 breaths/2 breath/1 breath by 25)
200 cool down
*3500 Total*

C:
450 warm up (100 swim/50 kick)
9x50 w/:30 sec rest (2 drill, 1 swim)
15x50 w/:30 sec rest (2 easy, 1 FAST!)
5x100 w/:30 sec rest pull (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Monday, June 14

A:
10 minute choice warm up
4x75 @ 1:20 (kick/drill/swim by 25)
4x75 @ 1:20 (3/5/7/9 breathing by 75)
4 x [50, 100, 150, 200 @ (:45, 1:25, 2:05, 3:05)
Alternate sets pull & swim;
NO extra rest between sets!]
50-100 easy recovery
450 kick w/board & fins (50 easy, 25 fast)
8x50 swim even pace @ :50
200 cool down
*4200 Total* (estimated)

B:
10 minute choice warm up
3x75 @ 1:50 (kick/drill/swim by 25)
3x75 @ 1:50 (3/5/7 breathing by 25)
3 x [50, 100, 150, 200 @ (:60, 2:00, 3:00, 4:00)
Alternate sets pull & swim;
NO extra rest between sets!]
50 easy recovery
300 kick w/board & fins (50 easy, 25 fast)
6x50 swim @ 1:00
100 cool down
*3200 Total* (estimated)

C:
10 minute choice warm up
3x75 w/:30 sec rest (kick/drill/swim by 25)
3x75 w/:30 sec rest (3/5/7 breathing by 25)
3 x [50, 100, 150 w/:20 sec rest
First set pull, 2nd set swim, 3rd set choice]
300 kick w/board & fins (50 easy, 25 fast)
100 cool down
*2200 Total* (estimated)