Friday, August 6

**Long Course Meters**

A:
700 warm up (500 choice, 200 IM drill)
6x50 pull @ :60 (descend 1-3, 4-6)
2 x [100 pull, 200 pull, 300 pull, 300 swim, 200 swim, 100 swim
(first round: 1:40 base; second round 1:35 base)]
1 x [50, 100, 150, 200, 150, 100, 50 all swim
(last 50m of each is FAST!)
(:60, 1:50, 2:40, 3:30 intervals)]
100 easy recovery
4x100 swim @ 1:50 (50 distance per stroke/50 swim smooth)
200 cool down *4900 Total*

B:
600 warm up (400 choice, 200 drill)
6x50 pull @ 1:10 (descend 1-3, 4-6)
2 x [100, 200, 300, 200, 100 on 2:00 or 1:55 base
(pull first round; swim second round)]
1 x [50, 100, 150, 100, 50 on 1:10 base
(last 50m of each is FAST!)]
3x100 swim @ 2:15 (50 distance per stroke/50 swim smooth)
200 cool down
*3600 Total*

C:
600 warm up (400 choice, 200 drill)
8x50 pull w/:30 rest (descend times 1-4, 5-8)
300 pull w/:45-:60 rest
8x50 swim w/:30 rest (descend times1-4, 5-8)
300 swim w/:45-:60 rest
100 cool down
*2100 Total*

Monday, August 2

A:
500 Warm up
12x50 4x(#1: kick @ 1:05, #2 drill @:60, #3 swim @ :55)
6x100 pull @ 1:30
5x100 swim @ 1:25
10x50 w/fins @ :60 (25 underwater kick/25 easy swim)
5x100 pull @ 1:25
4x100 swim @ 1:20
8x50 @ :60 (drill/swim by 25...IM order)
4x100 pull @ 1:20
3x100 swim @ 1:15
200 cool down
*4900 Total*
B:
400 Warm up
9x50 3x(#1: kick @ 1:10, #2 drill @ 1:05, #3 swim @ :60)
5x100 pull @ 1:50
4x100 swim @ 1:50
8x50 w/fins @ 1:10 (25 underwater kick/25 easy swim)
4x100 pull @ 1:45
3x100 swim @ 1:45
6x50 @ 1:10 (25 non free/25 free)
3x100 pull @ 1:40
2x100 swim @ 1:40
200 cool down
*3900 Total*

C:
400 Warm up
9x50 3x(#1: kick, #2 drill, #3 swim) w/:20 sec rest
4x100 pull w/:20 sec rest
4x100 swim w/:20 sec rest
6x50 w/fins w/:30 sec rest (25 underwater kick/25 easy swim)
3x100 pull w/:20 sec rest
3x100 swim w/:20 sec rest
100 cool down
*2600 Total*