Friday, February 17

**Long Course Meters**

A:
8x50 swim with fins @ :50
6x50 with fins @ :55 (25 underwater kick, 25 swim)
12x50 @ :60 (fly/back, breast/free, build free, repeat)
400 swim w/NO walls!
4x50 @ :55 (25 tarzan drill, 25 swim)
400 swim w/NO walls!
4x50 @ :55 (25 tarzan drill, 25 swim)
14x50 @ :45/:60 (1 fast, 1ez, 2fast, 1ez, 3fast, 1ez, 4fast, 1ez)
8x100 pull @ 1:40 (3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
8x50 swim with fins @ :60
6x50 with fins @ 1:05 (25 underwater kick, 25 swim)
12x50 @ 1:10 (2x non-free/free, 1x build free, repeat)
300 swim w/NO walls!
4x50 @ 1:10 (25 tarzan drill, 25 swim)
300 swim w/NO walls!
4x50 @ 1:10 (25 tarzan drill, 25 swim)
6x100 pull @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3100 Total*

C:
8x50 swim with fins w/:15 seconds rest
6x50 with fins w/:15 rest (25 underwater kick, 25 swim)
12x50 w/:15 rest (2x non-free/free, 1x build free, repeat)
300 swim w/NO walls!
2x50 w/:30 rest (25 tarzan drill, 25 swim)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Wednesday, February 15

A:
400 choice warm up
8x50 @ 1:05 kick (25 choice, 25 fast free)
8x50 @ :55 swim (25 non-free, 25 build free)
4 x [150 swim @ 2:00 (strong effort)
100 IM cruise @ 2:00]
400 pull (3/5 breathing pattern by 50)
3 x [150 swim @ 1:55 (strong effort)
100 IM cruise @ 1:55]
300 with board (25 kick/50 pull, repeat)
2 x [150 swim @ 2:00 (RACE!)
100 IM cruise @ 1:50]
200 cool down
*4300 Total*


B:
400 choice warm up
6x50 @ 1:20 kick (25 choice, 25 fast free)
6x50 @ 1:05 swim (25 non-free, 25 build free)
4 x [125 swim @ 2:00 (strong effort)
75 recovery @ 1:30]
400 pull (3/5 breathing pattern by 50)
3 x [125 swim @ 2:00 (strong effort)
75 recovery @ 1:30]
300 with board (25 kick/50 pull, repeat)
2 x [125 swim @ 2:00 (RACE!)
75 recovery @  1:30]
100 cool down
*3600 Total*

C:
400 choice warm up
5x50 w/:20 rest, kick (25 choice, 25 fast free)
5x50 w/:15 rest, swim (25 non-free, 25 build free)
4 x [100 swim (strong effort)
50 easy pull w/:30 rest]
300 pull (3/5 breathing pattern by 50)
3 x [100 swim (strong effort)
50 easy pull w/:30 rest]
300 with board (25 kick/50 pull, repeat)
100 cool down
*2700 Total*

Tuesday, February 14

Warm-up:
2-4 x 200 (20 sec rest b/w each)
#1 Choice Swim
 #2 100 Kick/100 Drill
#3 Choice Swim
#4 100 Kick/100 Drill

Drill Set:
6-8 x 50 use board (15 sec rest b/w each)
Odd #s- 25 Sail Boat/25 Kick
Even #s- 25 Catchup/25 Kick

2-4 x 100 pull buoys (15 sec rest b/w each)
-50 Shark Drill (touch buoy)/50 Pull

Main Set: (modify main set accordingly)
50 ez (10 sec rest)
100 build (10 sec rest)
150- 50 ez/50 mod/50 fast (15 sec rest)
200- 100 Build/100 Strong! (20 sec rest)
300 STRONG Pull (20 sec rest)
150- 50 ez/50 mod/50 fast (15 sec rest)
100 build (10 sec rest)
50 ez (10 sec rest)

 4-6 x 50 (15 sec rest b/w each)
-25 STRONG!!!/25 ez

Warm-down: 200 choice

Monday, February 13

A:
w/fins: 500 swim, 300 kick
3 x [4x50 drill or non-free @ :55
4x150 swim @ 2:10]
6x100 pull @ 1:30 (descend 1-3, 4-6)
8x50 swim @ :55 (odds: easy, evens: build to 100%)
200 cool down
*4400 total*

B:
w/fins: 400 swim, 200 kick
3 x [4x50 drill or non-free/free by 25 @ 1:05
4x150 swim @ 2:45]
6x50 swim @ 1:10 (odds: easy, evens: build to 100%)
200 cool down
*3500 total*

C:
w/fins: 300 swim, 200 kick
3 x [3x50 drill w/:10 rest
3x150 swim w/:20 rest]
100 cool down
*2400 total*