Friday, July 9

**Long Course Meters**

A:
800 warm up (kick every 4th 50)
8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:10, 4@ 1:00)
8x100 pull (4 @ 1:30, 4@ 1:25)
8x200 @ 3:30 (100 free/100 IM)
200 cool down
*4200 Total*

B:
600 warm up (kick every 4th 50)
6x50 swim @ 1:15 (descend stroke count by 1 stroke, 1-3 & 4-6)
6x50 kick (3@ 1:30, 3@ 1:20)
6x100 pull (4@ 2:00, 4 @ 1:55)
6x200 @ 4:30 (150 free/50 non free)
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
4x50 swim w/:30 rest (descend stroke count each 50 by 1 stroke)
4x50 kick w/:30 rest
4x100 pull w/:45 rest
4x200 w/:60 sec rest (150 swim/50 drill)
100 cool down
*2100 Total*

Wednesday, July 7

A:
500 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 @ :30 (4x 1 kick/1 drill/1 swim)
12x50 @ :55 (descend 1-3)
6 x [150 @ 2:10 (pull w/buoy only)
100 @ 1:30 (swim)
50 @ 1:30 (kick ALL OUT!)]
50 easy
8x100 @ 1:25 (pull)
200 easy
*4500 Total (estimate)*

B:
500 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 @ :40 (4x 1 kick/1 drill/1 swim)
9x50 @ 1:05 (descend 1-3)
4 x [150 @ 2:45 (pull w/buoy only)
100 @ 2:00 (swim)
50 @ 2:00 (kick ALL OUT!)]
50 easy
6x100 @ 1:50 (pull)
100 easy
*3300 Total (estimate)*

B:
300 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 w/:20 sec rest (4x 1 kick/1 drill/1 swim)
6x50 w/:30 sec rest (descend 1-3)
6x50 w/:30 sec rest (2 easy/1 FAST)
6x100 w/:20 sec rest (pull)
6x50 w/:30 sec rest (2 easy/1 FAST)
100 easy
*2300 Total (estimate)*

Monday, July 5

A:
5x200 @ 3:15 w/fins (100 free/100 IM)
8x50 @ :60 drill
8x150 @ 2:20 (50 kick/100 swim)
12x25 @ :30 pull (2 easy, 1 strong)
6x250 @ 3:30 pull smooth
6x50 @ :60 (20 Tarzan/turn @ 'T'/20 swim)
200 cool down
*4900 Total*

B:
5x150 w/:20 sec rest w/fins
6x50 @ 1:00 drill
6x150 @ 3:00 (50 kick/100 swim)
6x25 @ :40 pull (2 easy, 1 strong)
4x250 @ 4:30 pull smooth
6x50 @ 1:10 (20 Tarzan/turn @ 'T'/20 swim)
200 cool down
*3500 Total*

C:
5x100 w/:20 sec rest w/fins
6x50 w/:20 sec rest (drill)
4x150 w/:30 sec rest (50 kick/100 swim)
6x25 w/:15 sec rest (pull)
4x200 w/:60 sec rest (pull smooth)
100 cool down
*2500 Total*