Friday, July 5

*Long Course Meters*

A:
4x150 w/:10 rest (100 swim/50 kick)
4x100 Pull @ 1:45 (descend 1-4)
6x50 @ 1:05 (descend stroke count 1-3, 4-6)
3x400 w/:20 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:10 (25 kick/25 sailboat drill)
3x400 w/:20 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:00 (2 FAST!/1 easy)
200 cool down
*4500 total*

B:
4x150 w/:10 rest (100 swim/50 kick)
6x50 @ 1:15 (descend stroke count 1-3, 4-6)
2x400 w/:30 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:30 (25 kick/25 sailboat drill)
2x400 w/:30 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:00 (2 FAST!/1 easy)
200 cool down
*3300 total*

C:
4x150 w/:20 rest (100 swim/50 kick)
6x50 w/:15 rest (descend stroke count 1-3, 4-6)
2x400 w/:45 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 w/:20 rest (25 kick/25 sailboat drill)
6x50 w/:15 rest (2 FAST!/1 easy)
200 cool down
*2500 total*

Wednesday, July 3

A:
600 w/fins
400 (100 IM/100 free, repeat)
200 choice drill
12x25 @ :30 (2 FAST!/1 easy)
500 pull (build each 100)
8x75 @ 1:30 (50 FAST!/25 easy)
500 pull (3/5/7/5/3 breathing pattern by 100)
6x150 w/fins @ 2:30 (100 FAST!/50 easy)
500 choice cool down
*4500 Total*

B:
500 w/fins
400 (100 non-free/100 free, repeat)
100 choice drill
12x25 @ :40 (2 FAST!/1 easy)
400 pull (build each 100)
6x75 @ 1:50 (50 FAST!/25 easy)
400 pull (3/5/3/5 breathing pattern by 100)
4x150 w/fins @ 3:10 (100 FAST!/50 easy)
400 choice cool down
*3500 Total*

C:
400 w/fins
400 (100 drill/100 free, repeat)
12x25 w/:10 rest (2 FAST!/1 easy)
300 pull (build each 100)
4x75 w/:20 rest (50 FAST!/25 easy)
300 pull (3/5/3 breathing pattern by 100)
4x100 w/fins w/:30 rest (50 FAST!/50 easy)
100 choice cool down
*2500 Total*

Monday, July 1

A:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50:
#1-5 Catch-up w/stick or single paddle @ :50
#6-10 25 right arm/25 left arm @ :55
#11-15 25 Scull/25 Swim @ :60
#16-20 25 non-free/25 free @ :55
5x100 @ 1:40 (50 Kick/50 Swim)
3x400 pull w/:20 rest (3/5 breathing pattern by 50)
12x25 w/fins @ :30 (1-6 underwater kick, 7-12 FAST!)
400 choice with fins
*~4200 total*

B:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50:
#1-5 Catch-up w/stick or single paddle @ 1:10
#6-10 25 right arm/25 left arm @ 1:05
#11-15 25 Scull/25 Swim @ 1:15
#16-20 25 non-free/25 free @ 1:05
3x300 pull w/:20 rest (3/5 breathing pattern by 50)
12x25 w/fins @ :40 (1-5 underwater kick, 6-10 FAST!)
300 choice with fins
*~3200 total*

C:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50 w/:10 rest:
#1-5 Catch-up w/stick or single paddle
#6-10 25 right arm/25 left arm
#11-15 25 Scull/25 Swim
#16-20 25 non-free/25 free
3x200 pull w/:20 rest (3/5 breathing pattern by 50)
8x25 w/fins w/:10 rest (odds FAST!, evens easy)
200 choice with fins
*~2400 total*