Friday, April 19

**Long Course Meters**

A:
600 Choice warm up/400 Pull
5x50 @ :60 (Catch-up drill)
5x50 @ :60 (25 FAST!/25 easy)
2 x [400 Pull (3/5 breathing pattern by 50)
     4x100 swim @ 1:40 (strong effort)
     2x150 @ 2:50 (50 Kick/100 Swim)]
4x50 @ 1:30 (25 underwater/25 backstroke)
300 Snake Swim cool down
*4200 total*

B:
500 Choice warm up/300 Pull
5x50 @ 1:15 (Catch-up drill)
5x50 @ 1:15 (25 FAST!/25 easy)
2 x [300 Pull (3/5 breathing pattern by 50)
     3x100 swim @ 2:00 (strong effort)
     2x150 @ 4:00 (50 Kick/100 Swim)]
4x50 @ 2:00 (25 underwater/25 backstroke)
100 cool down
*3400 total*

C:
400 Choice warm up/300 Pull
4x50 w/:15 rest (Catch-up drill)
4x50 w/:15 rest (25 FAST!/25 easy)
300 Pull (3/5 breathing pattern by 50)
3x100 swim w/:20 rest (strong effort)
2x150 w/:30 rest (50 Kick/100 Swim)]
100 cool down
*2200 total*

Wednesday, April 17

A:
400 Choice/100 Kick w/:20 rest
300 Pull/100 Kick w/:20 rest
200 IM/100 Kick w/:20 rest
100 Drill/100 Kick w/:20 rest
20x25 swim (2 FAST! @ :20/ 2 easy @ :30)
8x150 @ 2:15 (25 Kick/25 Sailboat drill/100 Build)
10x25 swim @ :30 (Start in middle of pool, climb out at wall & Dive back in)
5x100 swim @ 2:00 (RACE! from a dive!)
300 cool down
*4100 Total*

B:
400 Choice/100 Kick w/:20 rest
300 Pull/100 Kick w/:20 rest
200 non-free/100 Kick w/:20 rest
100 Drill/100 Kick w/:20 rest
16x25 swim (2 FAST! @ :30/ 2 easy @ :40)
4x150 @ 3:00 (25 Kick/25 Sailboat drill/100 Build)
8x25 swim @ :30 (Start in middle of pool, climb out at wall & Dive back in)
4x100 swim @ 2:00 (RACE! from a dive!)
300 cool down
*3300 Total*

C:
400 Choice/100 Kick w/:20 rest
300 Pull/100 Kick w/:20 rest
200 non-free/100 Kick w/:20 rest
100 Drill/100 Kick w/:20 rest
12x25 swim w/:15 rest (2 FAST!/2 easy)
8x25 swim w/:10 rest (Start in middle of pool, climb out at wall & Dive back in)
3x100 swim w/:60 rest (RACE! from a dive!)
100 cool down
*2300 Total*

Monday, April 15

A:
900 warm up (300 swim/300 pull/300 IM)
8x25 @ :30 Kick
8x25 @ :30 (IM order, 2 of each stroke)
8x25 @ :30 (descend 1-4, 5-8)
700 w/Fins & Paddles (negative split)
500 Pull (3/5 breathing pattern by 100)
300 IM (75 each stroke)
3x200 @ 3:00 (50 kick/50 non-free/100 @ 90%)
8x50 @ :50 swim (Reverse Circle Swim)
300 choice ez
*4300 Total*

B:
900 warm up (300 swim/300 pull/300 non-free)
8x25 @ :45 Kick
8x25 @ :40 (descend stroke count 1-4, 5-8)
8x25 @ :40 (descend 1-4, 5-8)
600 w/Fins & Paddles (negative split)
400 Pull (3/5 breathing pattern by 100)
200 swim (50 free/50 non-free, repeat)
8x50 @ :60 swim (Reverse Circle Swim)
300 choice ez
*3400 Total*

C:
600 warm up (300 swim/300 pull)
8x25 w/:15 rest (Kick)
8x25 w/:15 rest Swim (descend stroke count 1-4, 5-8)
8x25 w/:15 rest Swim (descend 1-4, 5-8)
500 w/Fins & Paddles (negative split)
300 Pull (3/5 breathing pattern by 100)
200 swim (50 free/50 non-free, repeat)
4x50 w/:15 rest swim (Reverse Circle Swim)
100 choice ez
*2500 Total*