Friday, June 14

**Long Course Meters**

A:
400 swim/300 pull/200 IM drill/100 kick
2 x [2x100 @ 1:50 (25 tarzan drill/50 swim/25 kick)
     300 w/:30 rest (50 Dive FAST!/100 swim, repeat)]
4xOver&Outs @ 2:30 (swim 50 meters, climb over bulkhead, repeat)
1x400 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
4x100 w/fins @ 1:50 (25 kick underwater/25 swim/25 kick on back/25 swim)
200 cool down
*3900 Total*

B:
400 swim/300 pull/200 drill/100 kick
2 x [2x100 @ 2:30 (25 tarzan drill/50 swim/25 kick)
     300 w/:30 rest (50 Dive FAST!/100 swim, repeat)]
3xOver&Outs @ 3:00 (swim 50 meters, climb over bulkhead, repeat)
1x300 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
4x100 w/fins @ 2:15 (25 kick underwater/25 swim/25 kick on back/25 swim)
200 cool down
*3500 Total*

C:
300 swim/200 pull/100 drill/100 kick
2 x [2x100 w/:20 rest (25 tarzan drill/50 swim/25 kick)
     150 w/:20 rest (50 Dive FAST!/100 swim, repeat)]
2xOver&Outs w/:30 rest (swim 50 meters, climb over bulkhead, repeat)
1x300 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
200 cool down
*2500 Total*

Wednesday, June 12

A:
600 (200 swim/100 kick, repeat)
400 pull w/buoy only (50 Shark Drill/150 pull)
4x75 @ 1:15 (25 IM order/50 free build)
4x75 @ 1:00 (descend 1-4)
4x50 @ :50 (25 drill/25 build)
4x50 @ :40 (all strong)
8x25 @ :30 swim (FAST!)
600 pull (NO Walls)
6x125 @ 1:50 (25 Kick/100 Swim)
400 pull (NO walls)
200 cool down
*4150 total*

B:
600 (200 swim/100 kick, repeat)
400 pull w/buoy only (50 Shark Drill/150 pull)
4x75 @ 1:40 (25 non-free/50 free build)
4x75 @ 1:20 (descend 1-4)
4x50 @ :60 (25 drill/25 build)
4x50 @ :50 (all strong)
8x25 @ :40 swim (FAST!)
400 pull (NO Walls)
4x100 @ 2:20 (25 Kick/75 Swim)
400 pull (NO walls)
100 cool down
*3500 total*

C:
600 (200 swim/100 kick, repeat)
200 pull w/buoy only (50 Shark Drill/150 pull)
4x75 w/:15 rest (25 non-free/50 free build)
4x75 w/:15 rest (descend 1-4)
4x25 w/:20 rest swim (FAST!)
400 pull (NO walls)
100 cool down
*2400 total*

Monday, June 10

A:
500 Choice/400 Pull/300 IM (kick/Drill/swim)/200 Kick/100 Tarzan Drill
20x25 @ :30 (1 Drill/1 FAST!, repeat)
400 pull (3/5/7 breathing pattern by 50)
5 x [use fins:
     100 kick @ 1:30
     100 swim @ 1:30 (build to FAST!)]
400 Pull (3/5/7 breathing pattern by 50)
9x50 @ :60 (2 drill/1 FAST!, repeat)
200 cool down
*4450 total*

B:
500 Choice/400 Pull/300 (kick/drill/swim)/200 Kick/100 Tarzan Drill
16x25 @ :40 (1 Drill/1 FAST!, repeat)
400 pull (3/5 breathing pattern by 50)
3 x [use fins:
     100 kick @ 1:45
     100 swim @ 1:45 (build to FAST!)]
400 Pull (3/5 breathing pattern by 50)
200 cool down
*3500 total*

B:
400 Choice/300 Pull/200 Kick/100 Tarzan Drill
8x25 w/:10 rest (1 Drill/1 FAST!, repeat)
300 pull (3/5 breathing pattern by 50)
3 x [use fins:
     100 kick w/:15 rest
     100 swim w/:15 rest (build to FAST!)]
300 Pull (3/5 breathing pattern by 50)
100 cool down
*2500 total*