Friday, July 8

**Long Course Meters**

A:
400 swim w/ fins
300 pull
200 kick
100 IM drill
12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
6x150 swim (3@ 2:30, 3@ 2:20)
8x50 IM order @ 1:10 (25 kick/25 drill)
4x150 pull @ 2:20
4x50 @ 1:05 (25 FAST/25 easy)
2x150 fast swim @ 2:15
500 w/ fins (50 dolphin kick on back/50 swim)
100 cool down
*4600 Total*

B:
400 swim w/ fins
300 pull
200 kick
100 drill
12x50 4x(1 kick @ 1:20, 1 drill @ 1:15, 1 swim @ 1:10)
6x150 swim (3@ 3:00, 3@ 2:50)
4x50 @ 1:15 (25 kick/25 drill)
4x150 pull @ 3:00
4x50 @ 1:10 (25 FAST/25 easy)
100 cool down
*3800 Total*

C:
300 swim w/ fins
200 pull
100 kick
12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim)
4x150 swim w/:60 rest
2x150 pull w/:45 rest
100 cool down
*2200 Total*

Wednesday, July 6

A:
600 warm up
8x75 @ 1:20 (25 kick strong/50 swim easy)
8x125 (100 breathing every 5 @ 1:30/25 DIVE SPRINT @ :30)
100 easy
3x300 pull @ 4:15 (descend 1-3)
8 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
600 cool down (4 x 50 kick/100 swim)
*4400 Total*

B:
500 warm up
6x75 @ 1:45 (25 kick strong/50 swim easy)
6x125 (100 swim @ 1:45/25 DIVE SPRINT @ :45)
100 easy
3x200 pull @ 3:45 (descend 1-3)
6 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
450 cool down (3 x 50 kick/100 swim)
*3400 Total*

C:
400 warm up
4x75 w/:20 seconds rest (25 kick strong/50 swim easy)
4x125 (100 swim w/:15 rest/25 DIVE SPRINT w/:30 rest)
100 easy
3x100 pull w/:20 rest (descend 1-3)
4 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
300 cool down (2 x 50 kick/100 swim)
*2300 Total*