Friday, August 13

**Long Course Meters**

A:
900 warm up…3x(200 free, 100 IM drill)
8x100 @ 2:00 (kick/swim/drill/swim by 25…IM order)
3 x: (200 pull @ 3:10, 2x100 IM @1:45)
6x50 with band @ 1:05
6x100 pull @ 1:40 (3/5 breathing pattern by 50)
3 x: (100 free @ 1:30, 2x50 @ :60 fly/back, breast/free)
200 cool down
*4400 Total*

B:
600 warm up…2x(200 free, 100 drill)
6x100 @ 2:20 (kick/swim/drill/swim by 25)
3 x: (200 pull @ 3:45, 2x100 free @1:55)
2x150 free @ 3:00 (5/3/5 breathing pattern by 50)
3 x: (100 pull @ 1:55, 2x50 free @ :55)
200 cool down
*3500 Total*

C:
600 warm up…2x(200 free, 100 drill)
5x100 w/:60 rest (kick/swim/drill/swim by 25)
4 x: (100 pull w/:30 rest, 2x50 swim w/:15 rest)
2x150 free w/:60 rest (5/3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Wednesday, August 11

A:
500 warm up
6x50 kick @ 1:05
4x200 pull (buoy only) @ 3:10
5x50 kick @ :60
4x200 pull @ 3:00
4x50 kick @ :55
4x200 pull @ 2:50
3x50 kick @ :50
4x200 pull @ 2:40
2x50 kick (ALL OUT, for time) on 2:00
200 cool down
*4900 Total*

B:
400 warm up
5x50 kick @ 1:30
4x200 pull (buoy only) @ 3:50
4x50 kick @ 1:20
4x200 pull @ 3:40
3x50 kick @ 1:10
4x200 pull @ 3:30
2x50 kick (ALL OUT, for time) on 2:00
200 cool down
*3700 Total*

C:
400 warm up
5x50 kick w/:40 sec rest
3x200 pull w/:40 sec rest
4x50 kick w/:20 sec rest
3x200 pull w/:20 sec rest
2x50 kick (ALL OUT, for time) w/ 1:00 rest
100 cool down
*2300 Total*

Monday, August 9

A:
400 swim
300 pull (buoy only)
200 drill (mix it up)
100 kick
8x75 @ 1:30 (kick/drill/swim by 25, reverse IM order)
10x125 (odds: free @ 1:45; evens: 25 free/100 IM @ 2:15)
200 easy IM (25 drill/25 swim)
3 x [300 pull @ 4:30
200 free swim @ 3:00 (descend times 1-3)
100 IM FAST @ 2:00]
200 cool down
*5000 Total*

B:
400 swim
300 pull (buoy only)
200 drill (mix it up)
100 kick
6x75 @ 2:00 (kick/drill/swim by 25)
6x125 @ 2:30 (steady free swim)
200 recovery swim (25 drill/25 swim)
2 x [300 pull @ 5:30
200 swim @ 4:00 (descend times 1-2)
100 FAST @ 2:30]
200 cool down
*3800 Total*

C:
300 swim
200 drill (mix it up)
100 kick
7x75 w/:30 sec rest (kick/drill/swim by 25)
7x125 w/:60 rest (steady free swim, good effort)
2x200 pull w/:60 rest
100 cool down
*2500 Total*