Friday, January 18

**Long Course Meters**

A:
200 swim/200 pull/200 IM/200 kick/200 swim
6x150 swim @ 2:30 (rotating FAST! 50)
100, 200, 300, 400 pull @ 1:30 per 100
400, 300, 200,100 swim @ 1:35 per 100 (first 25 of each is Tarzan drill)
300 cool down (50 non-free/100 free, repeat)
*4200 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x150 swim @ 3:10 (rotating FAST! 50)
100, 200, 300, 400 pull @ 2:00 per 100
300, 200,100 swim @ 2:10 per 100 (first 25 of each is Tarzan drill)
300 cool down (50 non-free/100 free, repeat)
*3600 Total*

C:
200 swim/200 pull/200 kick/200 swim
3x150 swim w/:20 rest (rotating FAST! 50)
3x150 pull w/:20 rest (rotating FAST! 50)
5x100 w/:15 rest (50 non-free/50 free)
200 cool down
*2400 Total*

Wednesday, January 16

A:
400 swim
300 pull
200 kick
100 non-free
8x50 @ :55 (IM Switch)
300 pull @ 4:30
3x100 swim @ 1:20 (strong)
300 pull @ 4:30
3x100 swim @ 1:15 (strong)
300 pull @ 4:30
3x100 swim @ 2:00 (RACE!)
300 pull @ 4:30
3x100 swim @ 1:40 (IM)
100 easy/recovery
4x50 kick @ :60
4x50 non-free @ :55
4x50 swim @ :50
*4500 Total*

B:
400 swim
300 pull
200 kick
100 non-free
6x50 @ 1:10 (drill/swim by 25)
3 x [300 pull @ 6:00
     3x100 swim @ 2:00 (FAST!)]
50 easy/recovery
3x50 kick @ 1:20
3x50 non-free @ 1:10
3x50 swim @ :60
*3600 Total*

C:
300 swim
300 pull
200 kick
100 non-free
6x50 w/:15 rest (drill/swim by 25)
3 x [200 pull w/:30 rest
     4x50 swim w/:20 rest (FAST!)]
100 cool down
*2500 Total*

Monday, January 14

A:
600 warm up (200 free/100 IM, repeat)
8x75 @ 1:20 (kick/drill/swim by 25)
100 kick @ 2:00
100 kick @ 2:00
200 swim @ 2:50
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
400 IM/free by 50 @ 6:15
100 kick @ 2:00
200 swim @ 2:50
300 pull @ 4:00
400 IM/free by 50 @ 6:15
500 NO Walls w/:30 rest
100 cool down
*4800 Total*

B:
600 warm up (200 free/100 non-free, repeat)
6x75 @ 1:40 (kick/drill/swim by 25)
100 kick @ 2:45
100 kick @ 2:45
200 swim @ 3:45
100 kick @ 2:45
200 swim @ 3:45
300 pull @ 5:30
100 kick @ 2:45
200 swim @ 3:45
300 pull @ 5:30
400 free/non-free by 50 w/:30 rest
400 NO Walls w/:30 rest
100 cool down
*3500 Total*

C:
600 warm up (200 free/100 non-free, repeat)
4x75 w/:15 rest (kick/drill/swim by 25)
2 x [100 kick w/:15 rest
200 swim w/:15 rest
300 pull w/:15 rest]
300 NO Walls w/:30 rest
100 cool down
*2500 Total*