Friday, April 26

**Long Course Meters**

A:
300 Swim/200 Pull/100 Kick
6x50 swim @ 1:00 (build each 50)
8x100 pull @ 1:40 (descend 1-4, 5-8)
6x50 @ :55 (1 fast/1 ez)
500 with Fins (100 RACE!/400 at 90% effort)
100 recovery swim (no fins)
10x50 @ 1:10 (start at center of pool, swim to the wall, climb out, dive in, FAST! 25)
8x50 @ 1:15 (15 sec Vertical Kick/25 FAST!/25 easy)
4x100 w/fins @ 1:50 (50 w/Dolphin Dives to floor/50 regular Swim)
200 cool down
*4100 Total*

B:
300 Swim/200 Pull/100 Kick
6x50 swim @ 1:15 (build each 50)
6x100 pull @ 2:10 (descend 1-3, 4-6)
6x50 @ 1:15 (1 fast/1 ez)
400 with Fins (100 RACE!/300 at 90% effort)
100 recovery swim (no fins)
6x50 @ 1:30 (start at center of pool, swim to the wall, climb out, dive in, FAST! 25)
6x50 @ 1:40 (15 sec Vertical Kick/25 FAST!/25 easy)
3x100 w/fins @ 2:15 (50 w/Dolphin Dives to floor/50 regular Swim)
200 cool down
*3400 Total*

C:
300 Swim/200 Pull/100 Kick
6x50 swim w/:15 rest (build each 50)
6x100 pull w/:20 rest (descend 1-3, 4-6)
400 with Fins (100 RACE!/300 at 90% effort)
100 recovery swim (no fins)
6x50 w/:20 rest (15 sec Vertical Kick/25 FAST!/25 easy)
100 cool down
*2400 Total*

Wednesday, April 24

A:
500 Choice, 400 Pull, 300 IM (25 Kick/25 Drill/25 Swim), 200 Kick, 100 Drill
8x25 @ :30 (25 Fast/25 Ez)
6x50 swim @ :45
100 ez with pull buoy
5x50 swim @ :40
100 ez with pull buoy
4x50 swim @ :35
100 ez with pull buoy
300 swim w/No Walls
8x75 @ 1:10 (25 Fast, start under flags/50 ez)
8x75 @ 1:15 (25 Kick FAST!/50 swim)
200 cool down
*4400 total*

B:
500 Choice, 400 Pull, 300 no walls, 200 Kick, 100 Drill
8x25 @ :40 (25 Fast/25 Ez)
4x50 swim @ :55
100 ez with pull buoy
4x50 swim @ :50
100 ez with pull buoy
4x50 swim @ :45
200 swim w/No Walls
4x75 @ 1:30 (25 Fast, start under flags/50 ez)
4x75 @ 1:45 (25 Kick FAST!/50 swim)
200 cool down
*3500 total*

C:
400 Choice, 300 Pull, 200 no walls, 100 Kick
8x25 w/:10 rest (25 Fast/25 Ez)
200 swim w/No Walls
6x75 w/:20 rest (25 Fast, start under flags/50 ez)
6x75 w/:20 rest (25 Kick FAST!/50 swim)
200 cool down
*2500 total*

Monday, April 22

A:
15 min swim as (100 swim/100 kick/100 Drill)
6x50 @ 1:00 w/fins (25 underwater kick/25 swim)
4x75 swim @ 1:10 (25 FAST!/50 strong)
3x100 swim @ 1:30 (50 Fast/50 ez)
2x200/150/100/50 pull @ :45 per 50 (negative split each segment)
8x75 swim @ 1:20 (FAST! no walls)
4x150 @ 2:10 (100 with pull buoy/50 without)
400 Swim (25 Swim ez/25 Fast from a dive)
200 cool down
*4600 Total*

B:
15 min swim as (100 swim/100 kick/100 Drill)
6x50 @ 1:15 w/fins (25 underwater kick/25 swim)
4x75 swim @ 1:30 (25 FAST!/50 strong)
3x100 swim @ 2:00 (50 Fast/50 ez)
2x200/150/100/50 pull @ :55 per 50 (negative split each segment)
4x75 swim @ 1:45 (FAST! no walls)
300 Swim (25 Swim ez/25 Fast from a dive)
200 cool down
*3500 Total*

C:
15 min swim as (100 swim/100 kick/100 Drill)
6x50 w/:15 rest w/fins (25 underwater kick/25 swim)
4x75 swim w/:20 rest (25 FAST!/50 strong)
3x100 swim w/:20 rest (50 Fast/50 ez)
200/150/100/50 pull w/:15 rest between each segment (negative split each)
4x75 swim w/:20 rest (FAST! no walls)
100 cool down
*2500 Total*