Friday, March 16

**Long Course Meters**

A:
200 swim/200 kick/200 pull/200 swim
10x50 @ :60 (25 tarzan drill/25 swim)
3x300 w/:30 rest (in draft packs, last person sprints to front each 50)
100 pull @ 1:45, 200 pull @ 3:15, 300 pull @ 4:45, 400 pull @ 6:15
100 easy recovery
2x100 w/:20 rest (50 overhead medicine ball toss/50 medicine ball chest toss)
5x100 IM @ 2:00
200 cool down
*4200 total*

B:
200 swim/200 kick/200 pull/200 swim
8x50 @ 1:15 (25 tarzan drill/25 swim)
10x50 @ 1:15 (in draft packs, last person sprints to front each 50)
100 easy recovery
2x100 w/:30 rest (50 overhead medicine ball toss/50 medicine ball chest toss)
4x100 @ 2:15 (25 non-free/75 free)
200 cool down
*2600 total*

C:
200 swim/200 kick/200 pull/200 swim
6x50 w/:20 rest (25 tarzan drill/25 swim)
9x50 w/:15 rest (1 50 FAST!, 2 easy)
50 easy recovery
2x100 w/:30 rest (50 overhead medicine ball toss/50 medicine ball chest toss)
3x100 @ 2:15 (25 non-free/75 free)
100 cool down
*2200 total*

Thursday, March 15

**Long Course**

Warm-up:
300 Swim/200 Pull/100 Drill

Main Set:
8 x 50 (start in middle of pool on :55-1:15)
-25 ez/25 fast from dive

4 x 100
-25 Kick/75 Strong Effort

6 x 50 (on :55-1:15)
-2 Fast/1 ez

4 x 150 (on 2:40-3:00)
-50 Fast/100 ez
-50 ez/50 Fast/50 ez
-100 ez/50 Fast
-150 FAST!!

4 x 50 pull (on :50-1:05)
-25 Shark/25 Strong

400 swim
100 ez/200 Strong/100 ez

Wednesday, March 14

**Long Course Meters**

A:
600 warm up (100 swim/25 kick/25 drill, repeat)
2 x [8x25 @ :40 (vertical kick during rest intervals)
      3x100 @ 2:00 (IM swim)]
3 x [2x50 kick @ 1:15
     2x100 swim @ 1:45
     2x150 pull @ 2:20]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4000 total*

B:
600 warm up (100 swim/25 kick/25 drill, repeat)
2 x [8x25 @ :40 (vertical kick during rest intervals)
      3x100 @ 2:00 (swim)]
2 x [2x50 kick @ 1:45
     2x100 swim @ 2:00
     2x150 pull @ 3:00]
400 cool down (kick/drill/swim/free by 25)
*3200 total*

C:
600 warm up (100 swim/25 kick/25 drill, repeat)
2 x [8x25 (swim 25, vertical kick for :10 seconds, repeat)
     3x100 swim w/:15 rest (build each 100)]
4x150 pull (3/5/3 breathing pattern by 50)
100 cool down
*2300 total*

Tuesday, March 13

**Long Course**

Warm-up:
200 Swim/200 Kick/200 Drill
300 Pull

Main Set:
6 x 50 (on 1:00-1:20)
-1-3 Descend Stroke Count, 4-6 Descend Effort
4-6 x 100 (on 1:40-2:15)
-25 Ez drill/75 Build

3 x 300 Pull
-#1 EZ #2 Mod. #3 FAST
100 Recovery swim

8 x 25 (on :50)
-1 Fast/1 ez

4 x 50 FAST! (on :55-1:10)

200 (100 Catchup/100 fingertip drag)

Monday, March 12

**Long Course Meters**

A:
500 choice warm up
8x50 @ :55 (build each 50 to FAST!)
4x300 swim @ 4:45 (descend 1-4)
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x300 pull @ 4:45 (descend 1-4)
400 cool down (25 kick/25 drill/50 swim, repeat)
*4100 Total*

B:
500 choice warm up
8x50 @ 1:05 (build each 50 to FAST!)
4x200 swim @ 4:00 (descend 1-4)
6x50 @ 1:10 (descend stroke count 1-6)
4x200 pull @ 3:45 (descend 1-4)
400 cool down (25 kick/25 drill/50 swim, repeat)
*3200 Total*

C:
400 choice warm up
6x50 w/:15 rest (build each 50 to FAST!)
3x200 swim w/:30 rest (descend 1-3)
6x50  w/:15 rest (descend stroke count 1-6)
3x200 pull w/:30 rest (descend 1-3)
100 cool down
*2300 Total*