Friday, July 23

*Long Course Meters*

A:
800 warm up w/fins
12x50 kick w/fins @ :55
5x100 @ 2:00 (25 kick/25 drill/50 swim)
6x50 pull @ :50
2 x (200 @ 3:05, 150 @ 2:20, 100 @ 1:35, 50 @ :50) all pull
2 x (200 @ 3:20, 150 @ 2:30, 100 @ 1:40, 50 @ :50) all swim
8x50 @ :60 (from middle of pool) 25 ez/25 fast
200 cool down
*4800 Total*

B:
800 warm up w/fins
10x50 kick w/fins @ :60
5x100 @ 2:30 (25 kick/25 drill/50 swim)
6x50 pull @ 1:05
1 x (200 @ 3:45, 150 @ 2:50, 100 @ 1:55, 50 @ :60) all pull
2 x (200 @ 4:00, 150 @ 3:00, 100 @ 2:00, 50 @ :60) all swim
6x50 @ 1:15 (from middle of pool) 25 ez/25 fast
200 cool down
*3800 Total*

C:
500 warm up w/fins
8x50 kick w/fins w/:20 sec rest
4x100 w/:30 sec rest (25 kick/25 drill/50 swim)
1 x (200, 150, 100, 50) all pull w/:30 sec rest
1 x (200, 150, 100, 50) all swim w/:30 sec rest
4x50 w/:30 sec rest (from middle of pool) 25 ez/25 fast
100 cool down
*2500 Total*

Wednesday, July 21

A:
750 warm up (100 swim/50 kick)
10x25 kick @ :40 (1 easy/1 FAST!)
5 x [100 easy swim @ 1:45
50 FAST!! kick @ :45]
100 easy
10x25 pull @ :30 (long strokes)
5x150 @ 2:10 pull
10x25 @ :30 drill (IM order)
10x75 (odds: IM @ 1:20; evens: free @ 1:10)
200 cool down
*4200 Total*

B:
600 warm up (100 swim/50 kick)
8x25 kick @ :45 (1 easy/1 FAST!)
4 x [100 easy swim @ 2:00
50 FAST!! kick @ 1:00]
100 easy
8x25 pull @ :40 (long strokes)
4x150 @ 2:50 pull
8x25 @ :40 drill
8x75 @ 1:45 (free/non free/free by 25)
200 cool down
*3400 Total*

C:
450 warm up (100 swim/50 kick)
6x25 kick @ :60 (1 easy/1 FAST!)
3 x [100 easy swim w/:15 rest
50 FAST!! kick w/:30 rest]
50 easy
6x25 pull @ :60 (long strokes)
3x150 pull w/:30 sec rest
6x25 @ :60 drill
6x75 w/:30 sec rest (free/non free/free by 25)
100 cool down
*2500 Total*