Wednesday, April 18

**Long Course Meters**

A:
600 warm up (200 swim/100 kick, repeat)
6x50 @ :60 (descend stroke count 1-6)
6x50 @ :55 (25 sprint/25 easy)
3 x [4x50 FAST!! @ 1:10
200 easy pull recovery]
6x150 @ 2:30 (25 fly/25 back/25 breast/75 free)
2x300 w/:20 rest (100 swim/50 kick, repeat)
200 cool down
*4100 Total*

B:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (descend stroke count 1-6)
6x50 @ 1:10 (25 sprint/25 easy)
3 x [4x50 FAST!! @ 1:30
200 easy pull recovery]
4x150 @ 3:15 (50 free/50 non-free/50 free)
200 cool down
*3200 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (descend stroke count 1-6)
6x50 w/:20 rest (25 sprint/25 easy)
2 x [4x50 FAST!! w/:30 rest
200 easy pull recovery]
2x150 @ 3:15 (50 free/50 non-free/50 free)
100 cool down
*2400 Total*

Tuesday, April 17

*long course*

Warm-up:
300 Choice swim (climb out of pool at walls and dive in)/200 drill/100 kick

Main Set:
6 x 50 (on 1:00-1:20)
-25 Drill/25 build

300 Mod. Pull
3 x 100 Sprint (on 2:00-2:30)

300 (25 kick/25 Drill/25 Build>4x)
3 x 100 Sprint (on 2:00-2:30)

300 cool down
-200 Pull/100 choice

Monday, April 16

**Long Course Meters**

A:
500 choice warm up
6x100 @ 2:00 (25 kick/25 drill/50 swim)
3x200 swim @ 3:15
1x600 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim @ 2:30
1x600 pull w/:30 rest (3/7 breathing pattern by 50)
6x100 swim @ 1:35
300 cool down (50 kick/100 swim, repeat)
*4400 Total*

B:
400 choice warm up
4x100 @ 2:30 (25 kick/25 drill/50 swim)
3x200 swim @ 4:00
1x400 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim @ 3:00
1x400 pull w/:30 rest (3/7 breathing pattern by 50)
5x100 swim @ 2:00
300 cool down (50 kick/100 swim, repeat)
*3500 Total*

C:
400 choice warm up
4x100 w/:30 rest (25 kick/25 drill/50 swim)
1x400 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim w/:20 rest
1x400 pull w/:30 rest (3/7 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2500 Total*