Monday, November 21

**Long Course Meters**

A:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 @ :55 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12)
4x300 @ 5:30 (2x: 50 kick/100swim)
100 easy
3 x [50 pull @ :50, 100 pull @ 1:40, 150 pull @ 2:20]
300 cool down (50 backstroke/100 free)
*3900 Total*

B:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 @ 1:05 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12)
3x300 w/:30 rest (2x: 50 kick/100swim)
3 x [50 pull @ :60, 100 pull @ 2:00, 150 pull @ 3:00]
200 cool down
*3400 Total*

C:
800 warm up (200 swim/200 kick/200pull/200swim)
12x50 w/:15 rest (descend stroke count 1-4, descend time 5-8, 3/5/3/5 breathing 9-12)
3x300 w/:30 rest (2x: 50 kick/100swim) (use fins for #2)
100 cool down
*2400 Total*