Friday, July 22

*Long Course Meters*

All Groups:
10 minute Snake Warm Up
4x25 underwater kick w/no breath (use fins if needed)

A:
12x50 swim (4 @ 1:00, 4 @ :55, 4 @ :50)
6x150 @ 2:45 (50 kick, 50 easy swim, 50 FAST swim)
100 easy
4xSuicides (15/30/50)
200 cool down

B:
12x50 swim (4 @ 1:10, 4 @ 1:05, 4 @ :60)
4x150 @ 3:30 (50 kick, 50 easy swim, 50 FAST swim)
100 easy
4xSuicides (15/30/50)
200 cool down

C:
10x50 swim (w/:15 seconds rest)
5x100 w/:20 rest (25 kick/75 swim)
2xSuicides (15/30/50)
100 cool down

Wednesday, July 20

*Long Course Meters*

A:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim (build) @ :55
4x100 @ 1:45 (25 FAST, 75 easy)
5 x [200 pull @ 3:15
3x50 FAST @ :45
1x50 easy @ 1:30]
600 cool down (100 free/50 non free)
*4100 Total*

B:
500 warm up
4x50 kick @ 1:30
4x50 drill @ 1:20
4x50 swim (build) @ 1:10
4x100 @ 2:15 (25 FAST, 75 easy)
3 x [200 pull @ 4:15
3x50 FAST @ :60
1x50 easy @ 2:00]
600 cool down (100 free/50 non free)
*3300 Total*

C:
400 warm up
4x50 kick w/:20 seconds rest
4x50 drill w/:15 rest
4x50 swim (build) w/:20 rest
4x100 w/:20 rest (25 FAST, 75 easy)
2 x [200 pull w/:20 rest
3x50 FAST w/:10 rest
1x50 easy w/:60 rest]
300 cool down (100 free/50 non free)
*2500 Total*

Monday, July 18

**Long Course Meters*

A:
900 warm up (3x:200 swim/50 kick/50 drill)
800 pull (4x:100 smooth, 100 strong)
700 w/fins (100 swim/50 kick, repeat)
3x200 @ 3:30 (100 IM/100 free)
10x50 @ :45 (all swim strong)
400 pull (3/5 breathing pattern by 50)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*4500 Total*

B:
900 warm up (3x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
10x50 @ :60 (all swim strong)
400 pull (3/5 breathing pattern by 50)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*3600 Total*

C:
600 warm up (2x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*2400 Total*