Friday, May 17

**Long Course Meters**

ALL Warm up:
300 swim
300 as 50 kick/100 swim
300 pull

Aquathon Practice:
400 Swim/1 mile Run (continuous for 45 minutes)

Swim Practice:
2x200 w/:15 rest (no walls)
100 as Frog with paddles
100 swim (FAST! paddles only)
100 IM or non-free
5x100 w/:15 rest (50 ez/50 FAST! from a dive)
6x50 w/:10 rest (breathing every 7 strokes)
4x50 w/:20 rest w/Fins (underwater kick)
200 cool down

Wednesday, May 15

A:
4x200 w/:20 sec rest (1 Swim/1 Pull, repeat)
8x75 @ 1:15 (25 non-free/25 Free/25 FAST!)
9x50 @ 1:00 (1 FAST! Kick/2 Choice Drill)
5 x [50 swim @ :45 (FAST!)
     50 kick @ 1:00 (FAST!)
     250 pull w/:30 rest (easy)]
4x100 @ 1:20 (pull, descend 1-4)
4x100 @ 1:20 (swim, descend 1-4)
200 cool down
*4600 total*

B:
4x200 w/:20 sec rest (1 Swim/1 Pull, repeat)
6x75 @ 1:45 (25 non-free/25 Free/25 FAST!)
9x50 @ 1:15 (1 FAST! Kick/2 Choice Drill)
4 x [50 swim @ :55 (FAST!)
     50 kick @ 1:10 (FAST!)
     200 pull w/:30 rest (easy)]
3x100 @ 1:50 (pull, descend 1-3)
3x100 @ 1:50 (swim, descend 1-3)
200 cool down
*3700 total*

C:
4x150 w/:20 sec rest (1 Swim/1 Pull, repeat)
6x75 w/:15 rest (25 non-free/25 Free/25 FAST!)
3 x [50 swim w/:10 rest (FAST!)
     50 kick w/:10 rest (FAST!)
     200 pull w/:30 rest (easy)]
3x100 w/:15 rest (pull, descend 1-3)
3x100 w/:15 rest (swim, descend 1-3)
100 cool down
*2600 total*

Monday, May 13

A:
400 choice/300 Pull/200 IM/100 Kick
6 x [2x50 kick/drill @ :55
     100 IM @ 1:40]
2x400 pull @5:20 (negative split)
200 w/kickboard (50 kick/50 Sailboat drill)
10x25 w/Fins @ :40 (25 underwater kick/25 FAST!)
200 ez swim w/fins
6x75 @ 1:05 (25 non-free/50 Free)
300 cool down w/fins
*4400 total*

B:
400 choice/300 Pull/200 non-free/100 Kick
4 x [2x50 kick/drill @ 1:15
     100 free @ 1:50]
2x300 pull @ 5:30 (negative split)
200 w/kickboard (50 kick/50 Sailboat drill)
8x25 w/Fins @ :45 (25 underwater kick/25 FAST!)
200 ez swim w/fins
4x75 @ 1:30 (25 non-free/50 Free)
300 cool down w/fins
*3600 total*

C:
400 choice/300 Pull/200 non-free/100 Kick
4 x [2x50 kick/drill w/:10 rest
     100 pull w/:10 rest]
200 w/kickboard (50 kick/50 Sailboat drill)
8x25 w/Fins w/:15 rest (25 kick/25 swim FAST!)
4x75 w/:15 rest (25 non-free/50 Free)
100 cool down w/fins
*2600 total*