Friday, January 28

**Long Course Meters**

A:
800 warm up (150 swim/50 kick)
4x50 drill @ :60 (double-stop catch up)
4x50 drill @ :60 (6/3/6)
4x50 drill @ :60 (catch up with single paddle or stick)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
400 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
300 recovery w/board (50 kick/50 sailboat drill)
12x50 @ :55 (3/5/7/9 breathing pattern by 50)
200 cool down
*3800 Total*

B:
800 warm up (150 swim/50 kick)
4x50 drill @ 1:15 (double-stop catch up)
4x50 drill @ 1:15 (6/3/6)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
300 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
200 recovery w/board (50 kick/50 sailboat drill)
9x50 @ 1:10 (3/5/7 breathing pattern by 50)
150 cool down
*3000 Total*

C:
600 warm up (150 swim/50 kick)
3x50 drill w/:20 rest (double-stop catch up)
3x50 drill w/:20 rest (6/3/6)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
200 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
200 recovery w/board (50 kick/50 sailboat drill)
200 cool down
*2200 Total*

Thursday, January 27

*Long Course Meters*
300 Warm-up (2x: 100 Swim/50 Kick)
10 x 50 (on 1:05-1:20)
- 2 Kick/2 Drill/2 Swim/2 Build/2 FAST!
5 x 100 (15-20 sec rest b/w each)
- #1 Kick #2 Drill #3 Swim #4 Build #5 FAST!! (record your time)
200 Paddles only (4x: 25 Scull/25 Strong pull)
16 x 25 (from middle of pool) on :40-:50 sec
- Build 1-4 (Choice stroke)
200 Fins (4x: 25 Drill/25 Strong)
200 choice cool down

Wednesday, January 26

**Long Course Meters**

A:
800 snake warm up
2 x [4x50 @ :55 (25 fast/25 easy)
3x100 @ 1:45 (build to fast)]
3 x [200 pull easy @ 3:15
100 swim FAST @ 1:45
100 pull easy @ 1:45
50 swim FAST @ :60
50 easy recovery @ 1:30]
400 IM (25 kick/25 drill/25 swim/25 freestyle)
4x100 IM @ 1:45 (free/back/breast/free by 25)
200 cool down
*4300 Total*

B:
800 snake warm up
4x50 @ 1:10 (25 fast/25 easy)
3x100 @ 2:15 (build to fast)
4x50 @ 1:10 (25 fast/25 easy)
2 x [200 pull easy @ 4:00
100 swim FAST @ 2:15
100 pull easy @ 2:15
50 swim FAST @ 1:15
50 easy recovery @ 2:00]
400 straight (25 kick/25 swim/25 drill/25 swim)
6x50 @ 1:15 (25 free/25 non-free)
200 cool down
*3400 Total*

C:
600 snake warm up
4x50 w/:20 sec rest (25 fast/25 easy)
3x100 w/:40 sec rest (build to fast)
3 x [200 pull easy w/:30 rest
100 swim FAST w/:60 rest]
300 straight (25 kick/25 swim/25 drill/25 swim)
100 cool down
*2400 Total*