Friday, May 11

**Long Course Meters**

A:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 @ :50 (descend 1-3, 4-6, 7-9)
1x50 easy
6x150 pull @ 2:20
6x50 with paddles only @ 1:15 (FAST!!!!)
6x50 @ :60 (25 IM order/25 free)
6x100 IM @ 1:55
1x500 Draft Packs (last swimmer sprints to front on each 50)
300 cool down (50 kick/50 non-free/50 free x 2)
*4400 Total*

B:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 @ 1:10 (descend 1-3, 4-6, 7-9)
1x50 easy
4x150 pull @ 3:00
6x50 with paddles only @ 1:15 (FAST!!!!)
6x50 @ 1:10 (25 non-free/25 free)
6x100 @ 1:55 (3/5 breathing pattern by 50)
300 cool down (50 kick/50 non-free/50 free x 2)
*3600 Total*

C:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 w/:10 rest (descend 1-3, 4-6, 7-9)
1x50 easy
4x150 pull w/:20 rest
4x50 with paddles only w/:30 rest (FAST!!!!)
300 cool down (50 kick/50 non-free/50 free x 2)
*2600 Total*

Wednesday, May 9

**Long Course Meters**

A:
500 warm up (reverse circle swim...unwind:)
5x100 @ 1:40 with fins (25 underwater kick/25 swim/50 backstroke)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
2 x [2x100 swim @ 1:45 easy
     2x100 FAST! @ 1:30]
50 easy
2 x [2x100 pull @ 1:40 easy
     2x100 pull @ 1:25 FAST!!]
4x150 @ 2:45 (100 IM/50 free)
400 cool down (50 kick/50 pull/100 swim, repeat)
*4000 Total*

B:
500 warm up (reverse circle swim...unwind:)
5x100 @ 2:00 with fins (25 underwater kick/25 swim/50 backstroke)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
2 x [2x100 swim @ 2:10 easy
     2x100 FAST! @ 1:50]
50 easy
2 x [2x100 pull @ 2:10 easy
     2x100 pull @ 1:50 FAST!!]
400 cool down (50 kick/50 pull/100 swim, repeat)
*3400 Total*

C:
400 warm up (reverse circle swim...unwind:)
4x100 w/:20 rest with fins (25 underwater kick/75 swim)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
4x100 swim w/:15 rest (50 easy/50 fast)
4x100 pull w/:15 rest (50 easy/50 fast)
400 cool down (50 kick/50 pull/100 swim, repeat)
*2400 Total*