Thursday, March 29

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

Main Set:
6 x 50 (on :55-1:20)
-50 Build
-50 Ascend from a dive

4 x 150 (on 3:00-4:00)
-50 Kick/100 Build

4 x 50 (on 1:10-1:20)
-50 Break Out (Fast off wall, 10 stokes fast rest ez)
-50 Sprint for time

4 x 100 Pull (on 1:30-2:00)

200 IM or Free IM

100 ez recovery

Monday, March 26

**Long Course Meters**

A:
500 warm up (no walls)
5x100 @ 2:00 (25 right arm only, 25 left arm only, 50 swim)
3x300 @ 5:30 (50 kick/100 swim, repeat)
6x50 pull @ :55 (descend 1-3, 4-6)
2x300 pull @ 4:45 (3/5 breathing pattern by 50)
3x100 @ 1:50 (25 underwater recovery/75 swim)
2x300 swim @ 4:30 (strong effort)
300 cool down, your choice
*4000 Total*

B:
500 warm up (no walls)
4x100 @ 2:30 (25 right arm only, 25 left arm only, 50 swim)
2x300 w/:30 rest (50 kick/100 swim, repeat)
6x50 pull @ 1:05 (descend 1-3, 4-6)
2x200 pull @ 4:00 (3/5 breathing pattern by 50)
3x100 @ 2:15 (25 underwater recovery/75 swim)
2x200 swim @ 4:00 (strong effort)
300 cool down, your choice
*3200 Total*

C:
400 warm up (no walls)
4x100 w/:30 rest (25 right arm only, 25 left arm only, 50 swim)
2x300 w/:30 rest (50 kick/100 swim, repeat)
6x50 pull w/:15 rest (descend 1-3, 4-6)
2x200 pull w/:30 rest (3/5 breathing pattern by 50)
200 cool down, your choice
*2300 Total*