Friday, November 12

*Long course Meters*

A:
200 swim
200 kick
200 pull
200 swim
5x100 IM @ 2:00 (drill the fly)
6 minute kick w/board (:30 sec easy, :20 sec FAST!)
5x100 swim @ 1:45 (breath every 5)
6 minute vertical kick (:30 sec easy, :20 sec FAST!)
50 easy swim
5x100 pull @ 1:30
6x:30 sec FAST kick against the wall (:30 rest)
50 easy swim
5x100 swim @ 1:45 (last 25 FAST!)
200 cool down
*4000 Total (estimate)*

B:
200 swim
200 kick
200 pull
200 swim
6x50 @ 1:15 (25 drill/25 swim)
6 minute kick w/board (:30 sec easy, :20 sec FAST!)
8x50 swim @ 1:10 (breath every 5)
6 minute vertical kick (:30 sec easy, :20 sec FAST!)
50 easy swim
4x100 pull @ 2:00
6x:30 sec FAST kick against the wall (:30 rest)
50 easy swim
4x100 swim @ 2:00 (last 25 FAST!)
200 cool down
*3500 Total (estimate)*

C:
200 swim
200 kick
200 pull
200 swim
6x50 w/:20 sec rest (25 drill/25 swim)
6x50 swim w/:20 sec rest (breath every 5)
4x100 pull w/:30 sec rest
4x100 swim w/:30 sec rest (last 25 FAST!)
100 cool down
*2300 Total*

Wednesday, November 10

A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
4x200 @ 2:50 pull smooth
8x50 @ :40 swim strong
4x200 @ 2:50 pull smooth
8x50 @ :40 swim strong
100 easy
20x25 @ :30 IM order
200 cool down
*4300 Total*

B:
500 warm up
6x75 @ 1:50 (kick/drill/swim by 25)
4x150 @ 2:40 pull smooth
6x50 @ :50 swim strong
4x150 @ 2:40 pull smooth
6x50 @ :50 swim strong
100 easy
16x25 @ :40 (odds: non-free, evens: free)
200 cool down
*3500 Total*

B:
500 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
100 cool down
*2400 Total*

Monday, November 8

A:
400 swim
300 pull
200 kick
100 IM drill
8x100 free swim (4 @ 1:30, 4 @ 1:20)
8x100 IM swim (4 @ 1:50, 4 @ 1:40)
8x100 pull (4 @ 1:25, 4 @ 1:20)
8x100 free swim (4 @ 1:20, 4 @ 1:15)
200 cool down
*4400 Total*

B:
400 swim
300 pull
200 kick
100 drill
8x100 free swim (4 @ 1:55, 4 @ 1:45)
8x100 pull (4 @ 1:50, 4 @ 1:40)
8x100 free swim (4 @ 1:45, 4 @ 1:35)
200 cool down
*3600 Total*

C:
400 swim
300 pull
200 kick
100 drill
5x100 free swim w/:20 sec rest
5x100 pull w/:20 sec rest
5x100 with fins w/ :20 sec rest
100 cool down
*2600 Total*