Friday, March 1

** Long Course Meters**

ALL Groups:
300 swim/300 pull/100 kick/100 drill
8x50 w/:10 rest (#1-4: descend stroke count #5-8: build)

A:
500 pull/:10 rest/100 swim FAST!/:45 rest
400 pull/:10 rest/200 swim FAST!/:45 rest
300 pull/:10 rest/300 swim FAST!/:45 rest
200 pull/:10 rest/400 swim FAST!/:45 rest
100 pull/:10 rest/500 swim FAST!/:45 rest
200 cool down
*4400 Total*

B:
400 pull/:10 rest/100 swim FAST!/:60 rest
300 pull/:10 rest/200 swim FAST!/:60 rest
200 pull/:10 rest/300 swim FAST!/:60 rest
100 pull/:10 rest/400 swim FAST!/:60 rest
200 cool down
*3400 Total*

C:
300 pull/:10 rest/100 swim FAST!/:60 rest
200 pull/:10 rest/200 swim FAST!/:60 rest
100 pull/:10 rest/300 swim FAST!/:60 rest
100 cool down
*2500 Total*

Wednesday, February 27

A:
800 choice warm up
8x50 @ :60 (25 kick/25 build)
2x400 pull @ 5:45 (negative split @ 200 wall)
4x50 @ :45 (strong effort)
2x300 swim @ 5:00 (no walls/Turn @ the "T")
4x100 @ 1:20 (strong effort)
2x200 @ 3:00 (descend by 50)
4x150 @ 2:20 (100 RACE, rest :05, 50 recovery)
200 cool down
*4400 total*

B:
600 choice warm up
8x50 @ 1:15 (25 kick/25 build)
2x300 pull @ 5:45 (negative split @ 150 wall)
4x50 @ :55 (strong effort)
2x200 swim @ 4:30 (no walls/Turn @ the "T")
3x100 @ 1:50 (strong effort)
4x150 @ 3:30 (75 RACE, rest :05, 75 recovery)
200 cool down
*3300 total*

C:
500 choice warm up
8x50 w/:15 rest (25 kick/25 build)
2x300 pull w/:30 rest (negative split @ 150 wall)
4x50 w/:15 rest (strong effort)
2x200 swim w/:30 rest (no walls/Turn @ the "T")
200 cool down
*2300 total*

Monday, February 25

**Long Course Meters**

A:800 (200 Swim/200 Kick/200 Drill/200 Pull)
4 x Suicides w/:30 rest (see "Terms" page for explanation)
4 x [200 pull @ 3:15 (smooth)
     100 pull @ 1:30 (FAST!)
1x400 (strong effort) (:05 rest every 100m)
1x400 IM (kick/drill/swim/free by 25)
1x400 (strong effort) (:05 rest every 100m)
200 cool down
*4200 total*

B:
800 (200 Swim/200 Kick/200 Drill/200 Pull)
3 x Suicides w/:30 rest (see "Terms" page for explanation)
3 x [200 pull @ 4:00 (smooth)
     100 pull @ 2:00 (FAST!)
1x300 (strong effort) (:05 rest every 100m)
1x300 (kick/drill/swim by 25)
1x300 (strong effort) (:05 rest every 100m)
200 cool down
*3400 total*


C:
800 (200 Swim/200 Kick/200 Drill/200 Pull)
3 x Suicides w/:30 rest (see "Terms" page for explanation)
3 x [200 pull w/:20 rest (smooth)
     100 pull w/:10 rest (FAST!)
100 cool down
*2400 total*