Friday, June 3

**Long Course Meters**

A:
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ :60 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
4x50 @ :60 (25 drill IM order, 25 free drill)
5x300 @ 5:00 (100 free, 100 IM, 100 free)
100 easy
400 Drafting (swim w/2-3 other people, rotate leader each 100)
100 easy
6x100 pull @ 1:40 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
*4400 Total*

B:
500 warm up
4x50 @ 1:15 (25 right arm, 25 left arm)
4x50 @ 1:15 (25 catch up, 25 fingertip drag)
4x50 @ 1:15 (25 Tarzan, 25 6-3-6 drill)
4x50 @ 1:15 (25 fist drill, 25 underwater recovery)
6x150 @ 3:30 (50 free, 50 non-free, 50 free)
100 easy
6x100 pull @ 2:00 (odds: 3/5 evens:3/7 breathing pattern by 25)
200 cool down
*3100 Total*

C:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
4x100 pull w/:30 rest (3/5/3/7 breathing pattern by 25)
100 cool down
*2400 Total*

Wednesday, June 1

*Long course meters*

A:
600 warm up (2x: 200 swim/100 kick)
12x25 @ :40 (swim 25m, vertical kick ‘til :40, swim 25m, repeat)
10x50 @ 1:00 (25 single arm drill, 25 swim)
8x100 pull @ 1:35 (3/5 breathing pattern by 50)
6x150 (100 swim strong @ 1:25, 50 FAST!! @ :60)
4x200 w/ fins (50 kick on back, 50 swim, repeat) w/:20 sec rest
2x250 w/:30 sec rest (2nd/4th 50s are FAST!, 1st/3rd/5th 50s easy)
300 cool down
*4700 Total*

B:
600 warm up (2x: 200 swim/100 kick)
12x25 @ :50 (swim 25m, vertical kick ‘til :50, swim 25m, repeat)
8x50 @ 1:20 (25 single arm drill, 25 swim)
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
4x150 (100 swim strong @ 2:00, 50 FAST!! @ 1:15)
3x200 w/ fins (50 kick on back, 50 swim, repeat) w/:30 sec rest
2x250 w/:30 sec rest (2nd/4th 50s are FAST!, 1st/3rd/5th 50s easy)
300 cool down
*3800 Total*

C:
600 warm up (2x: 200 swim/100 kick)
12x25 (swim 25m, vertical kick for :15 sec, swim 25m, repeat)
6x50 w/:15 sec rest (25 single arm drill, 25 swim)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
2x150 (100 swim strong, rest :15, 50 FAST!, rest :45)
2x200 w/ fins (50 kick on your back, 50 swim, repeat) w/:30 rest
100 cool down
*2400 Total*