Friday, January 14

**Long Course Meters**

A:
500 warm up
400 kick/swim by 50
300 IM (kick/drill/swim by 25)
200 (10 strokes off each wall super FAST!)
100 tarzan drill
5 x [50 kick @ 1:10
100 swim @ 1:30]
50 easy recovery
3 x [100 kick @ 2:15
200 swim @ 3:15]
100 easy recovery
3 x Suicides! (15m/30m/50m) (see Terms & Definitions)
200 cool down
*4100 Total*

B:
500 warm up
400 (kick/swim by 50)
300 (non-free/free by 50)
200 (10 strokes off each wall super FAST!)
100 (25 tarzan drill/25 swim/repeat)
4 x [50 kick @ 1:30
100 swim @ 2:00]
50 easy recovery
2 x [100 kick @ 3:00
200 swim @ 4:00]
50 easy recovery
3 x Suicides! (15m/30m/50m) (see Terms & Definitions)
100 cool down
*3500 Total*

C:
400 warm up
300 (kick/swim by 50)
200 (10 strokes off each wall super FAST!)
100 (25 tarzan drill/25 swim/repeat)
4 x [50 kick w/:20 rest
100 swim w/:20 rest]
1 x [100 kick w/:20 rest
200 swim w/:20 rest]
50 easy recovery
2 x Suicides! (15m/30m/50m) (see Terms & Definitions)
100 cool down
*2400 Total*

Thursday, January 13

Warm-up:
400 Swim/200 Kick/300 Free or IM/100 Kick
Main-Set:
5 x 50 Drill (on 1:00-1:30)
5 x 50 Swim with Perfect Technique! (on :55-1:20)
5 x 50 Kick (on 1:10-1:30)
5 x 50 Swim (on :55-1:20)
5 x 100 (on 2:00-2:15) - 25 Kick/25 Drill/50 Build
Warm-Down:
100-200 easy

Wednesday, January 12

A:
10 minute warm up (your choice)
5 minute Vertical Kick (:30 easy w/hands underwater, :30 hard w/hands ABOVE water)
8x25 @ :30 (build to FAST)
10x50 @ :60 (kick HARD on the wall until start of next 50)
50 easy recovery
8x25 @ :30 (IM order, drill)
8x75 @ 1:15 (odds: fly/back/breast; evens: back/breast/free)
50 easy recovery
450 pull (3/5/7 breathing pattern by 50)
6x50 @ 1:30 (SPRINT!! w/paddles only)
100 easy recovery
6x50 @ :60 (Tennessee Tumblers...see "Terms & Definitions")
200 cool down
*4000 Total*

B:
10 minute warm up (your choice)
5 minute Vertical Kick (:30 easy w/hands underwater, :30 hard w/hands ABOVE water)
6x25 @ :40 (build to FAST)
8x50 @ 1:15 (kick HARD on the wall until start of next 50)
50 easy recovery
6x25 @ :40 (odds: free, evens: non-free)
6x75 @ 1:30 (free/non/free by 25)
50 easy recovery
300 pull (3/5/7 breathing pattern by 50)
5x50 @ 1:30 (SPRINT!! w/paddles only)
100 easy recovery
4x50 @ :60 (Tennessee Tumblers...see "Terms & Definitions")
200 cool down
*3300 Total*

C:
10 minute warm up (your choice)
5 minute Vertical Kick (:30 easy w/hands underwater, :30 hard w/hands ABOVE water)
8x25 w/:20 sec rest (build to FAST)
6x50 swim, :15 seconds kick HARD on the wall, :20 sec rest then start next 50
50 easy recovery
300 pull (3/5/7 breathing pattern by 50)
4x50 @ 2:00 (SPRINT!! w/paddles only)
50 easy recovery
4x50 w/:30 sec rest (Tennessee Tumblers...see "Terms & Definitions")
200 cool down
*2200 Total*

Tuesday, January 11

Warm-up:
200 Swim/50 Kick
200 Drill/50 Kick
6 x 75 (on 1:30-1:50)
-25 Kick/25 Drill/25 Build
-Odds: Free, Evens: non-free
8 x 25 (on :40-:50) - Drill/Build by 25
Main Set:
300 Swim as 100 Strong/100 easy/100 Strong
*30 sec rest*
200 Swim as 50 Strong/50 easy x 2
*20 sec rest*
100 Swim as 25 Strong/25 easy x 2
(50 easy-recovery swim)
Fins & Paddles ON
100 as 25 Strong/25 easy x 2
*15 Sec rest*
200 as 50 Strong/50 easy x 2
*20 Sec Rest*
300 as 100 Strong/100 easy/100 Strong
(50 easy-recovery swim)
Fins & Paddles OFF
4-8 x 25 (on :40-50) - All Strong Effort!
Warm-down:
150 Choice Easy

Monday, January 10

A:
900 warm up w/fins (200 swim/50 kick/50 drill x 3)
8x25 @ :30 w/fins (underwater kick)
9x50 @ :50 swim (descend 1-3, 4-6, 7-9)
4x200 swim @ 3:00 (descend 1-4, #4 is VERY fast!)
4x200 pull @ 3:00 (descend 1-4, #4 is VERY fast!)
4x200 swim @ 3:00 (descend 1-3, extra :60 rest, #4 is VERY, VERY fast!)
100 easy
500 (50 kick w/board, 50 pull w/ board, repeat x 5)
100 cool down
*4600 Total*

B:
600 warm up w/fins (200 swim/50 kick/50 drill x 2)
8x25 @ :45 w/fins (underwater kick)
6x50 @ 1:05 swim (descend 1-3, 4-6)
4x150 swim @ 2:45 (descend 1-4, #4 is VERY fast!)
4x150 pull @ 3:00 (descend 1-4, #4 is VERY fast!)
4x150 swim @ 3:00 (descend 1-3, extra :60 rest, #4 is VERY, VERY fast!)
100 easy
400 (50 kick w/board, 50 pull w/ board, repeat x 4)
100 cool down
*3500 Total*

C:
600 warm up w/fins (200 swim/50 kick/50 drill x 2)
6x25 w/:30 sec rest w/fins (underwater kick)
4x100 swim w/:20 rest (descend 1-4)
4x100 pull w/:20 rest (descend 1-4)
4x100 swim w/:30 rest (descend 1-4, #4 is VERY fast!)
50 easy
300 (50 kick w/board, 50 pull w/ board, repeat x 3)
100 cool down
*2400 Total*