Friday, July 16

**Long Course Meters**

A:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:05 (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins @ 1:40
5x100 @ 1:45 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
12x50 @ :60 (2 easy, 1 FAST!)
100 easy
4 x [150 FAST @ 2:00
100 recovery @ 2:30]
300 cool down
*4200 Total*

B:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:20 (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins @ 2:00
5x100 @ 2:10 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
100 easy
12x50 @ 1:10 (2 easy, 1 FAST!)
200 cool down
*3100 Total*

C:
400 warm up (150 swim/50 kick)
12x50 drill w/:20 seconds rest (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins w/:30 sec rest
5x100 w/:40 sec rest (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
100 cool down
*2100 Total*

Wednesday, July 14

A:
500 choice warm up
8x75 @ 1:30 w/pull buoy (25 scull/50 pull)
8x75 @ 1:30 IM order (kick/drill/swim by 25)
400 pull @ 5:30
4x100 IM @ 1:45
8x50 free @ :60 (1 easy/1 FAST!)
300 pull @ 4:15
3x100 IM @ 1:45
6x50 free @ :60 (1 easy/1 FAST!)
200 pull @ 3:00
2x100 IM @ 1:45
4x50 free @ :60 (1 easy/1 FAST!)
200 easy cool down
*4500 Total*

B:
500 choice warm up
6x75 @ 2:00 w/pull buoy (25 scull/50 pull)
6x75 @ 2:00 (kick/drill/swim by 25)
400 pull w/:30 sec rest
4x100 @ 2:15 (50 free/50 non free)
8x50 free @ 1:10 (1 easy/1 FAST!)
300 pull w/:30 sec rest
3x100 @ 2:15 (50 free/50 non free)
6x50 free @ 1:10 (1 easy/1 FAST!)
200 easy cool down
*3700 Total*

C:
400 choice warm up
4x75 w/:30 sec rest; w/pull buoy (25 scull/50 pull)
4x75 w/:30 sec rest (kick/drill/swim by 25)
300 pull w/:45 sec rest
3x100 w/:30 sec rest (50 free/50 non free)
6x50 free w/:30 sec rest (1 easy/1 FAST!)
100 easy cool down
*2000 Total*