Friday, June 25

**Long Course Meters**

A:
3x250 Snake warm up (or 700 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
8x50 @ :60 (sailboat drill...kickboard between legs, work on hip rotation)
4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds)
8x50 @ 1:15 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
9x100 IM 3x:(1 kick @ 2:10, 1 drill @ 2:00, 1 swim @ 1:50)
200 cool down
*4000 Total*

B:
2x250 Snake warm up (or 500 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
6x50 @ 1:15 (sailboat drill...kickboard between legs, work on hip rotation)
4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds)
6x50 @ 1:30 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
10x50 swim @ :60 (perfect technique)
100 cool down
*2800 Total*

C:
2x200 Snake warm up (or 400 choice)
8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard)
6x50 w/:30 sec rest (sailboat drill...kickboard between legs, work on hip rotation)
6x50 w/:45 sec rest (wide-hand catch up drill w/kickboard)
6x50 w/:60 sec rest (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!)
100 cool down
*1700 Total*

Wednesday, June 23

A:
500 warm up
12x25 @ :30 kick w/fins (2 regular, 1 underwater)
6x50 @ :50 kick w/fins
3x100 @ 1:40 kick on back w/fins
12x25 @ :30 (2 drill, 1 build)
6x50 @ :50 swim (descend 1-3, 4-6)
3x100 @ 1:40 (50 drill, 50 build to 100%)
4 x [8x25 @ :30 (odds: drill, evens: swim...IM order)
4x75 @ 1:30 ALL OUT SWIM!!!
100 easy recovery]
200 cool down
*4800 Total*

B:
500 warm up
12x25 @ :40 kick w/fins (2 regular, 1 underwater)
6x50 @ :60 kick w/fins
12x25 @ :40 (2 drill, 1 build)
6x50 @ :60 swim (descend 1-3, 4-6)
4 x [6x25 @ :40 (odds: drill, evens: swim...IM order)
4x50 @ 1:30 ALL OUT SWIM!!!
50 easy recovery]
200 cool down
*3500 Total*

C:
400 warm up
12x25 w/:20 sec rest (kick w/fins)
6x50 w/:20 sec rest (kick w/fins on your back)
3x100 w/:30 sec rest (50 kick/50 swim)
12x25 w/:15 sec rest (2 drill, 1 build)
6x50 w/:20 sec rest (swim, descend 1-3, 4-6)
3x100 w/:30 sec rest (50 drill/50 build to 100%)
100 cool down
*2300 Total*

Monday, June 21

**Long Course Meters**

A:
600 warm up (100 swim/50 kick)
8x50 pull (4 @ :60, 4 @ :55)
8x100 pull (4 @ 1:30, 4 @ 1:25)
8x50 swim (4 @ :55, 4 @ :50)
6x150 @ 2:45 (50 kick/100 swim)
12x50 @ :60 (2 drill/1 swim)
200 cool down
*3900 Total*

B:
600 warm up (100 swim/50 kick)
6x50 pull (3 @ 1:10, 3 @ 1:05)
6x100 pull (3 @ 2:15, 3 @ 2:05)
6x50 swim (4 @ 1:05, 4 @ :60)
4x150 @ 3:30 (50 kick/100 swim)
9x50 @ 1:15 (2 drill/1 swim)
150 cool down
*3000 Total*

C:
600 warm up (100 swim/50 kick)
6x50 pull w/:20 sec rest
6x50 swim w/:20 sec rest
4x150 w/:30 sec rest (50 kick/100 swim)
100 cool down
*1900 Total*