Friday, June 21

**Long Course Meters**

Aquathlon:
500 Choice
500 (100 Drill/100 Kick/repeat)
45 minutes continuous: 600 snake swim/.75 mile run/repeat
200 easy swim cool down

Swim:
A:
500 Choice
500 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
8x50 @ :55 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
8x50 @ :55 (non-free)
200 Pull (100 easy/100 FAST!)
8x50 @ :55 (descend 1-4)
100 Pull  (all FAST!)
8x50 @ :55 (descend stroke count 1-4)
4x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*4400 Total*

B:
400 Choice
400 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
6x50 @ 1:10 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
6x50 @ 1:20 (non-free)
200 Pull (100 easy/100 FAST!)
6x50 @ 1:05 (descend 1-4)
100 Pull  (all FAST!)
6x50 @ 1:10 (descend stroke count 1-3, 4-6)
2x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*3500 Total*

C:
300 Choice
300 (50 Drill/50 Kick/repeat)
300 Pull (NO walls)
4x50 w/:15 rest (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
4x50 w/:15 rest (non-free)
200 Pull (100 easy/100 FAST!)
4x50 w/:15 rest (descend 1-4)
100 Pull (all FAST!)
4x50 w/:15 rest (descend stroke count 1-4)
100 cool down
*2400 Total*

Wednesday, June 19

A:
6x150 @ 2:30 (100 Swim/50 Kick)
12x25 @ :30 (1 Drill/1 Underwater kick/1 FAST!, repeat)
3 x [2x200 (1 FAST!/1 ez) @ 3:00
      3x100 (2 FAST!/1 ez) @ 1:30
      4x50 (3 FAST!/1 ez) @ :50
      (round #1: Swim, #2: Pull, #3: Swim)]
300 pull (25 back/75 free)
100 cool down
*4300 total*

B:
6x150 @ 3:15 (100 Swim/50 Kick)
12x25 @ :40 (1 Drill/1 Underwater kick/1 FAST!, repeat)
2 x [2x200 (1 FAST!/1 ez) @ 4:00
      3x100 (2 FAST!/1 ez) @ 1:55
      4x50 (3 FAST!/1 ez) @ :60
      (round #1: Swim, #2: Pull)]
300 pull (25 back/75 free)
100 cool down
*3400 total*

C:
4x150 w/:15 rest (100 Swim/50 Kick)
6x25 @ w/:10 rest (1 Drill/1 Underwater kick/1 FAST!, repeat)
2 x [2x150 (1 FAST!/1 ez) w/:30 rest
      3x100 (2 FAST!/1 ez) w/:20 rest
      4x50 (3 FAST!/1 ez) w/:10 rest
      (round #1: Swim, #2: Pull)]
100 cool down
*2450 total*

Monday, June 17

A:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
8x75 @ 1:15 (IM order: 50 Drill/25 Swim)
6 x [4x25 Drill @ :30
      50 Build @ :50
      100 RACE! @ 1:20]
3x300 pull @ 4:15 (descend 1-3)
6x75 @ 1:15 (50 drill/25 dolphin kick on back)
*4450 total*

B:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
6x75 @ 1:30 (25 non-free/50 free)
4 x [4x25 Drill @ :40
      50 Build @ :60
      100 RACE! @ 1:50]
3x200 pull @ 3:45 (descend 1-3)
6x75 @ 1:45 (25 swim/25 drill/25 dolphin kick on back)
*3400 total*

C:
10 min Choice Swim
5 min Kick (:20 hard/:40 easy)
300 Pull (3/5 breathing pattern by 50)
4x75 w/:20 rest (25 non-free/50 free)
4 x [4x25 Drill w/:10 rest
      50 Build w/:10 rest
      100 RACE! w/:20 rest]
4x75 w/:15 rest (25 swim/25 drill/25 dolphin kick on back)
*2400 total*