Friday, May 24

**Long Course Meters**

A:
500 swim/300 pull
6x50 kick w/fins @ :55
4x100 swim w/fins @ 1:30 (IM)
6x50 @ :60 (3-Wide, all FAST!)
200 drill (50 Shark Drill/50 Sail Boat)
2x300 @ 4:00 (100 swim/get out/dive/50 FAST!, repeat)
4x200 pull @ 3:10 (descend 1-4)
5x100 @ 2:00 (25 Feet First/25 FAST!/50 easy)
300 cool down
*4200 total*

B:
500 swim/300 pull
6x50 kick w/fins @ 1:05
3x100 swim w/fins @ 1:40
6x50 @ 1:15 (3-Wide, all FAST!)
2x300 @ 6:00 (100 swim/get out/dive/50 FAST!, repeat)
3x200 pull @ 4:00 (descend 1-3)
3x100 @ 2:45 (25 Feet First/25 FAST!/50 easy)
200 cool down
*3400 total*

C:
300 swim/200 pull
6x50 kick w/fins w/:10 rest
3x100 swim w/fins w/:15 rest
2x300 w/:30 rest (100 swim/get out/dive/50 FAST!, repeat)
3x200 pull w/:20 rest (descend 1-3)
100 cool down
*2400 total*

Wednesday, May 22

A:
600 Choice/100 Kick/400 Pull/100 Kick
4x50 @ :60 (IM order: 25 Kick/25 Swim)
4x50 @ :55 (25 right arm/25 left arm)
4x50 @ :55 (25 Kick/25 Sailboat drill)
4x50 @ :50 (build to FAST!)
2 x [50 @ :45
     100 @ 1:20
     150 @ 2:00
     200 @ 2:40]
8x50 pull @ 1:10 (FAST!)
20x25 @ :30 (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*4100 total*

B:
400 Choice/100 Kick/300 Pull
4x50 @ 1:10 (25 Kick/25 Swim)
4x50 @ 1:10 (25 right arm/25 left arm)
4x50 @ 1:10 (25 Kick/25 Sailboat drill)
4x50 @ :60 (build to FAST!)
2 x [50 @ :55
     100 @ 1:50
     150 @ 2:45
     200 @ 3:40]
4x50 pull @ 1:15 (FAST!)
16x25 @ :40 (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*3400 total*

C:
300 Choice/100 Kick/300 Pull
4x50 w/:10 rest (25 Kick/25 Swim)
4x50 w/:10 rest (25 right arm/25 left arm)
4x50 w/:10 rest (25 Kick/25 Sailboat drill)
4x50 w/:10 rest (build to FAST!)
8x50 pull w/:20 rest (FAST!)
16x25 w/:10 rest (4 low buoy/4 dolphin kick on back, repeat)
200 Choice
*2500 total*

Monday, May 20

A:
750 warm up (200 choice/50 kick, repeat)
20x50 @ :55 (descend stroke count 1-5)
12x25 @ :30 (IM order)
5x200 pull @ 3:00 (breathing pattern 3/7 by 50)
8x75 @ 1:10 (25 IM order/50 Free)
300 swim (No Walls)
200 cool down
*4200 total*

B:
500 warm up (200 choice/50 kick, repeat)
15x50 @ 1:05 (descend stroke count 1-5)
12x25 @ :40 (non-free)
4x200 pull @ 4:00 (breathing pattern 3/7 by 50)
6x75 @ 1:30 (25 drill/50 Free)
300 swim (No Walls)
200 cool down
*3300 total*

C:
500 warm up (200 choice/50 kick, repeat)
10x50 w/:10 rest (descend stroke count 1-5)
12x25 w/:10 rest (drill)
4x150 pull w/:20 rest (breathing pattern 3/5/7 by 50)
300 swim (No Walls)
200 cool down
*2300 total*