Friday, March 2

**Long Course Meters**

A:
500 warm up (sighting every 4th 25)
5x100 @ 1:40 (with fins, 50 kick on back, 50 build swim)
5x100 @ 1:40 IM (with fins)
3x200 @ 3:20 (swim)
3x200 @ 3:15 (pull)
100 easy
3x200 @ 3:30 (50 kick w/ board, 50 pull w/board, 100 swim)
2x100 w/:10 rest (50 "frog on a lily pad", 50 kick fast)
200 cool down
*3800 Total*

B:
500 warm up (sighting every 4th 25)
5x100 @ 2:00 (with fins, 50 kick on back, 50 build swim)
4x100 @ 2:00 (with fins, 50 freestyle, 50 non-free)
2x200 @ 4:00 (swim)
2x200 @ 3:50 (pull)
100 easy
2x200 @ 5:00 (50 kick w/ board, 50 pull w/board, 100 swim)
2x100 w/:20 rest (50 "frog on a lily pad", 50 kick fast)
200 cool down
*3100 Total*

C:
400 warm up (sighting every 4th 25)
4x100 w/:20 rest (with fins, 50 kick on back, 50 build swim)
2x200 w/:20 rest (swim)
2x200 w/:20 rest (pull)
2x200 w/:20 rest (50 kick w/ board, 50 pull w/board, 100 swim)
2x100 w/:20 rest (50 "frog on a lily pad", 50 kick fast)
200 cool down
*2400 Total*

Wednesday, February 29

A:
600 warm up (100 swim/50 kick, repeat)
6x75 @ 1:15 (25 right arm/25 left arm/25 swim)
3 x [3x50 swim @ :45 (descend 1-3)
   2x75 @ 1:15 (back/breast/free by 25)
   6x25 FAST @ :20
   300 pull (3/5 breathing pattern by 50)
   w/:30 sec rest]
4x125 @ 2:00 (25 SPRINT, 100 no walls)
4x125 @ 2:15 (75 free/50 backstroke)
*4300 Total*

B:
600 warm up (100 swim/50 kick, repeat)
6x75 @ 1:40 (25 right arm/25 left arm/25 swim)
2 x [3x50 swim @ :60 (descend 1-3)
   3x50 @ 1:10 (free/non-free by 25)
   6x25 FAST @ :30
   300 pull (3/5 breathing pattern by 50)
   w/:30 sec rest]
4x125 @ 2:30 (25 SPRINT, 100 no walls)
4x100 w/:15 rest (75 free/25 non-free)
*3400 Total*

C:
450 warm up (100 swim/50 kick, repeat)
6x75 w/:20 rest (25 right arm/25 left arm/25 swim)
2 x [3x50 swim w/:15 rest (descend 1-3)
   3x50 w/:15 rest (free/non-free by 25)
   250 pull (3/5 breathing pattern by 25)
   w/:30 sec rest]
4x125 w/:30 sec rest (25 SPRINT, 100 no walls)
200 cool down
*2400 Total*

Tuesday, February 28

Warm-up:
3 x 200 Choice (20 sec rest b/w each)
3 x 100 Pull (15 sec rest b/w each)

3 x 50 (10 sec rest)
-25 Drill/25 Build

Main Set:
6 x 75 (on 1:20-1:40)
-Odd #s Build
-Even #s Strong Effort

5 x 150
-Odd #s Strong effort 30 sec rest
-Even #s Build 20 sec. rest

6 x 125 (on 2:00-3:00)
-100 Pull/25 Sprint!! (no buoy)

6 x 25 (on :40)
-SPRINT!!!!

Warm-Down: 200 Choice

Monday, February 27


A:
300 warm up
6x50 kick @ :60
6x50 drill @ :50
6x50 swim @ :40
6x75 pull @ :60
6x100 swim @ 1:20
6x125 pull @ 1:40
6x150 swim @ 2:00
4x50 kick @ :60
4x50 drill @ :55
4x50 swim @ :50
100 easy cool down
*4600 Total*

B:
400 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim @ :55
6x75 pull @ 1:25
6x100 swim @ 1:50
6x125 pull @ 2:20
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim @ :60
100 easy cool down
*3400 Total*

C:
400 warm up w/fins
4x50 kick w/fins w/:15 rest
4x50 drill w/fins w/:15 rest
4x50 swim w/fins w/:15 rest
4x75 pull w/:30 rest
4x100 swim w/:30 rest
4x50 kick w/:20 rest
4x50 drill w/:20 rest
4x50 swim w/:20 rest
100 easy cool down
*2400 Total*