Friday, March 22

**Long Course Meters**

ALL:
500 warm up (200 Swim/50 Kick, repeat)
6x50 w/:10 rest (your choice drill)

A:
3x200 @ 3:00 (1 easy/1 medium/1 FAST!)
6x150 @ 2:40 (50 FAST!/100 smooth)
9x100 IM (3 Kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:50)
12x50 @ :55 w/fins (descend stroke count 1-6/7-12)
200 choice cool down
*4000 Total*

B:
3x200 @ 4:20 (1 easy/1 medium/1 FAST!)
4x150 @ 3:10 (50 FAST!/100 smooth)
9x100 (3 Kick @ 3:00, 3 drill @ 2:45, 3 swim @ 2:10)
6x50 @ 1:10 w/fins (descend stroke count 1-6)
200 choice cool down
*3400 Total*

C:
3x200 w/:30 rest (1 easy/1 medium/1 FAST!)
9x100 w/:20 rest (3 Kick, 3 drill, 3 swim)
200 choice cool down
*2500 Total*

Wednesday, March 20

**Long Course Meters**

A:
500 warm up (200 Swim/50 Kick)
5x200 Pull @ 3:00 (descend 1-5)
4x50 kick @ 1:15
6x150 Pull @ 2:30 (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill @ :60
8x100 Swim @ 1:40 (descend 1-4, 5-8)
4x50 swim @ :60 (start in middle of pool & work on flip turns)
200 cool down
*4000 Total*

B:
500 warm up (200 Swim/50 Kick)
4x200 Pull @ 4:00 (descend 1-4)
4x50 kick @ 1:40
4x150 Pull @ 3:00 (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill @ 1:20
6x100 Swim @ 2:00 (descend 1-3, 4-6)
4x50 swim @ 1:20 (start in middle of pool & work on flip turns)
200 cool down
*3300 Total*

C:
500 warm up (200 Swim/50 Kick)
3x200 Pull w/:20 rest (descend 1-3)
4x50 kick w/:20 rest
4x150 Pull w/:20 rest (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill w/:15 rest
200 cool down
*2300 Total*

Monday, March 18

A.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull @ :50 (Shark Drill)
4x75 pull @ 1:10 (50 smooth/25 FAST!)
6x100 pull @ 1:30 (odds: easy/evens: FAST!)
100 swim (easy/recovery)
2x50 swim @ :50 (Build each 50)
4x75 swim @ 1:10 (50 smooth/25 FAST!)
6x100 swim @ 1:30 (ALL FAST!)
100 swim (easy/recovery)
8x50 @ :50 (start in middle of pool; practice flip turns!)
6x150 @ 2:20 (50 Kick/100 swim)
200 cool down
*4400 Total*


B.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull @ :60 (Shark Drill)
4x75 pull @ 1:30 (50 smooth/25 FAST!)
6x100 pull @ 2:00 (odds: easy/evens: FAST!)
100 swim (easy/recovery)
2x50 swim @ :60 (Build each 50)
4x75 swim @ 1:30 (50 smooth/25 FAST!)
6x100 swim @ 2:00 (ALL FAST!)
100 swim (easy/recovery)
8x50 @ 1:10 (start in middle of pool; practice flip turns!)
200 cool down
*3300 Total*


C.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull w/:10 rest (Shark Drill)
4x75 pull w/:20 rest (50 smooth/25 FAST!)
4x100 pull w/:30 rest (odds: easy/evens: FAST!)
2x50 swim w/:10 rest (Build each 50)
4x75 swim w/:20 rest (50 smooth/25 FAST!)
3x100 swim w/:30 rest (ALL FAST!)
4x50 w/:20 rest (start in middle of pool; practice flip turns!)
200 cool down
*2400 Total*