Wednesday, May 18

*Long Course Meters*

A:
600 choice warm up
6x50 kick @ 1:15
6x50 drill @ 1:05
6x50 swim (build to fast!) @ :55
4x100 @ 1:40 (#1: first 25 FAST, remainder easy; #2: second 25 FAST, remainder easy; etc)
5 x [50 SPRINT
10 seconds rest
100 Strong
10 seconds rest
50 SPRINT
get 200 time by subtracting 20 seconds from total
200 easy recovery (equipment is allowed, your choice)]
400 cool down (3/5 breathing pattern by 50)
*4300 Total*

B:
600 choice warm up
6x50 kick @ 1:30
6x50 drill @ 1:20
6x50 swim (build to fast!) @ 1:10
4 x [50 SPRINT
10 seconds rest
100 Strong
10 seconds rest
50 SPRINT
get 200 time by subtracting 20 seconds from total
200 easy recovery (equipment is allowed, your choice)]
400 cool down (3/5 breathing pattern by 50)
*3500 Total*

C:
400 choice warm up
6x50 kick w/:30 seconds rest
6x50 drill w/:20 rest
6x50 swim (build to fast!) w/:30 rest
3 x [50 FAST
10 seconds rest
150 Strong
get 200 time by subtracting 10 seconds from total
200 easy recovery (equipment is allowed, your choice)]
100 cool down
*2500 Total*

Monday, May 16

Long Course Meters

A:
600 warm up choice
12x50 swim (3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45)
6x50 @ :55 (descend stroke count 1-6)
3 x [50 @ :60
100 @ 1:40
150 @ 2:20
200 @ 3:00 (all pull)]
400 IM (25 kick/25 drill/25 swim/25 free)
5x200 IM @ 3:30 (second 25 of each stroke is freestyle)
200 cool down
*4600 Total*
B:
600 warm up choice
12x50 swim (3 @ 1:10, 3 @ 1:05, 3 @ 1:00, 3 @ :55)
6x50 @ 1:05 (descend stroke count 1-6)
3 x [50 @ :60
100 @ 1:55
150 @ 2:50 (all pull)]
400 easy (25 kick/25 drill/25 swim/25 non-free)
4x150 @ 3:30 (free/non-free/free by 50)
200 cool down
*3600 Total*

C:
400 warm up choice
12x50 swim w/:15 rest (descend stroke count 1-6)
2 x 50, 100, 150 (all pull) w/:20-:30 rest
400 easy (25 kick/25 drill/25 swim/25 non-free)
4x100 w/:30 rest (free/non-free/free by 50)
100 cool down
*2500 Total*