Friday, April 6

**Long Course Meters**

A:
10 minute choice warm up
4x50 @:60 (25 underwater recovery drill/25 swim)
4x50 @:60 (25 reverse catchup drill/25 swim)
5x100 @ 1:45 (50 DPS/50 build)
6x150 pull (2@ 2:40, 2@ 2:30, 2@ 2:20)
50 easy swim
20x50 swim (fast@ :45, ez @:60) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, etc)
4x200 @ 3:30 (50 kick with board, 50 pull with board, 100 swim)
200 cool down
*4300 total*

B:
10 minute choice warm up
4x50 @1:15 (25 underwater recovery drill/25 swim)
4x50 @1:15 (25 reverse catchup drill/25 swim)
4x100 @ 2:15 (50 DPS/50 build) 6x100 pull (3@ 2:00, 3@ 1:50)
50 easy swim
14x50 swim (fast@ :55, ez @1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, etc)
3x200 @ 4:30 (50 kick with board, 50 pull with board, 100 swim)
200 cool down
*3300 total*

C:
10 minute choice warm up
6x50 w/:15 rest (25 drill/25 swim)
4x100 w/ :20 rest (50 DPS/50 build)
4x100 pull w/ :20 rest (descend 1-4)
50 easy swim
10x50 swim w/ :20 rest (1 fast, 1 easy, repeat)
2x200 w/:30 rest (50 kick with board, 50 pull with board, 100 swim)
100 cool down
*2500 total*

Thursday, April 5

**Long Course

Warm-up:
200 Swim/100 Kick>x

6 x 50 (on 1:10-1:30)
-50 Kick/50 Fingertip Drag/50 Sprint

Main Set:
2 x [4 x 50 Build 1-4 (on 1:00 or 15 sec rest) 2 x 100 Build (on 1:45 or 20 sec rest) 200 Fast for time!]

6 x 50 Pull (Fast on 1:20 ez on 1:10)
-2 FAST/2 ez/2 FAST

400
-200 IM (or choice stroke)/200 Free

100 ez swim

Wednesday, April 4

**Long Course Meters**

A:
600 warm up (100 swim/50 kick, repeat)
4x150 @ 2:30 (100 IM/50 free)
400 pull (3/5 breathing pattern by 50)
8x50 pull @ :55 (1 FAST, 1 easy)
4 x [100 swim @ 1:45 (easy)
       50 kick @ 1:15 (FAST!!)]
5xDown/Out/Over @ 2:30
100 easy/recovery
300 (25 kick/25 drill/25 swim, repeat)
6x100 @ 2:00 (2 IM FAST, 1 free easy)
200 cool down
*4200 Total*

B:
600 warm up (100 swim/50 kick, repeat)
4x150 @ 2:30 (25 drill/25 swim, repeat)
400 pull (3/5 breathing pattern by 50)
8x50 pull @ 1:05 (1 FAST, 1 easy)
4 x [100 swim @ 2:00 (easy)
       50 kick @ 1:30 (FAST!!)]
3xDown/Out/Over @ 3:30
100 easy/recovery
300 (25 kick/25 drill/25 swim, repeat)
100 cool down
*3600 Total*

C:
600 warm up (100 swim/50 kick, repeat)
4x100 w/:30 rest (25 drill/25 swim, repeat)
300 pull (3/5 breathing pattern by 50)
6x50 pull w/:15 rest (1 FAST, 1 easy)
3xDown/Out/Over w/:60 rest
300 (25 kick/25 drill/25 swim, repeat)
100 cool down
*2500 Total*

Tuesday, April 3

**Long Course

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

6 x 100 (on 1:40-2:10)
1-3 Pull Build, #3 FAST!
4-6 Swim Build,
#6 FAST!

2-3 x [150 (50 strong pull/100 mod swim, no buoy), 100 Swim 85% effort, 50 FAST Pull]
(10-15 sec rest b/w each)

6-8 x 50 (on :50-1:10)
-25 FAST/25 Choice ez

500
-2x: 200 Swim Build/50 Kick

Warm-down:
2x: 25 Underwater recovery swim/100 ez swim