Friday, August 27

Long Course Meters

A:
500 choice warm up
6x100 @ 2:00 (25 kick/25 drill/50 swim)
8 x :15 second "partner kicks"
8x50 @ :55 swim (breathing every 5)
500 swim w/no walls (turn @ the 'T')
:30 sec rest
400 pull (negative split time & effort)
:30 sec rest
300 swim w/no walls
:30 sec rest
200 pull (negative split)
:30 sec rest
100 swim w/head up (Tarzan Drill)
6x50 swim @ 1:30 w/:30 sec vertical kick
200 cool down
*4300 Total*

B:
500 choice warm up
5x100 @ 2:30 (25 kick/25 drill/50 swim)
8 x :15 second "partner kicks"
6x50 @ 1:05 swim (breathing every 5)
400 swim w/no walls (turn @ the 'T')
:30 sec rest
300 pull (negative split time & effort)
:30 sec rest
200 swim w/no walls
:30 sec rest
100 swim w/head up (Tarzan Drill)
4x50 swim @ 1:45 w/:30 sec vertical kick
200 cool down
*3100 Total*

C:
400 choice warm up
4x100 w/:30 sec rest (25 kick/25 drill/50 swim)
6 x :15 second "partner kicks"
6x50 w/:20 sec rest (breathing every 5)
300 swim w/no walls (turn @ the 'T')
:30 sec rest
200 pull (negative split time & effort)
:30 sec rest
100 swim w/head up (Tarzan Drill)
4x50 swim @ 2:30 w/:30 sec vertical kick
100 cool down
*2300 Total*

Wednesday, August 25

Long Course Meters

A:
200 swim
200 kick
200 pull
200 swim
15x50 @ :55 (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast)
1x50 easy
6 x [50 ALL OUT For Time!
100 easy recovery
:60 sec rest]
6x100 pull @ 1:40 (3/5 breathing pattern by 50)
6x150 @ 2:45 (25 fly, 50 back, 25 breast, 50 free)
200 cool down
*4200 Total*

B:
200 swim
200 kick
200 pull
200 swim
12x50 @ 1:05 (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast)
6 x [50 ALL OUT For Time!
50 easy recovery
:60 sec rest]
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
5x100 @ 2:30 (2 x 25 free/25 non-free)
200 cool down
*3200 Total*

C:
200 swim
200 kick
200 pull
200 swim
9x50 w/:20 sec rest (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast)
1x50 easy
4 x [50 ALL OUT For Time!
50 easy recovery
:60 sec rest]
4x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 cool down
*2400 Total*

Monday, August 23

Long Course Meters

A:
10 min choice warm up
600 (50 kick w/board, 50 pull w/board)
3 x [50 @ :60
100 @ 1:40
150 @ 2:20
200 @ 3:00
ALL pull]
600 w/ fins (50 kick on back, 50 swim)
3 x [50 @ :50
100 @ 1:30
150 @ 2:10
ALL swim]
200 easy
*4700 Total*

B:
10 min choice warm up
500 (50 kick w/board, 50 pull w/board)
2 x [50 @ :60
100 @ 2:00
150 @ 3:00
200 @ 4:00
ALL pull]
500 w/ fins (50 kick on back, 50 swim)
2 x [50 @ :60
100 @ 2:00
150 @ 3:10
ALL swim]
200 easy
*3500 Total*

C:
10 min choice warm up
400 (50 kick w/board, 50 pull w/board)
5x100 pull w/:20 sec rest
500 w/ fins (50 kick on back, 50 swim)
5x100 swim w/:30 sec rest (breathing every 5)
100 easy
*2400 Total*