**Long Course Meters**

A:
500 with fins/200 Kick/100 Drill
4x50 @ 1:15 kick
4x50 @ 1:05 drill
4x50 @ :55 swim (build)
500 Pull w/:30 rest (250 FAST!/250 smooth)
5x100 swim w/fins @ 1:30 (50 FAST!/50 smooth)
8x50 @ :60 (start in middle of pool/25 easy/climb out/dive/25 FAST!)
3x100 @ 1:45 (IM)
4xSuicides w/:20 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool down
*4000 Total*

B:
400 with fins/200 Kick/100 Drill
4x50 @ 1:30 kick
4x50 @ 1:20 drill
4x50 @ 1:10 swim (build)
400 Pull w/:30 rest (200 FAST!/200 smooth)
4x100 swim w/fins @ 2:00 (50 FAST!/50 smooth)
6x50 @ 1:15 (start in middle of pool/25 easy/climb out/dive/25 FAST!)
4xSuicides w/:30 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool down
*3300 Total*

C:
300 with fins/200 Kick/100 Drill
4x50 w/:20 rest kick
4x50 w/:20 rest drill
4x50 w/:20 rest swim (build)
6x50 w/:20 rest (start in middle of pool/25 easy/climb out/dive/25 FAST!)
4xSuicides w/:30 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool down
*2400 Total*

A:
500 warm up (200 Swim/50 Kick, repeat)
300 Pull (breathing pattern every 3 strokes)
5x100 pull @ 1:20 (descend 1-5)
5x100 swim @ 1:25 (descend 1-5)
8x75 @ 1:15 (25 IM order/50 free)
100 easy/recovery
20x50 swim (FAST @ :40, easy @ :50) (1 FAST/1ez/2 FAST/1ez/3 FAST/etc)
50 easy/recovery
20x25 @ :30 (odds: FAST! from a dive/evens: easy)
400 cool down
*4400 Total*

B:
500 warm up (200 Swim/50 Kick, repeat)
4x100 pull @ 1:45 (descend 1-4)
4x100 swim @ 1:50 (descend 1-4)
6x75 @ 1:30 (25 non-free/50 free)
100 easy/recovery
20x50 swim (FAST @ :50, easy @ :60) (1 FAST/1ez/2 FAST/1ez/3 FAST/etc)
50 easy/recovery
16x25 @ :40 (odds: FAST! from a dive/evens: easy)
200 cool down
*3500 Total*

C:
500 warm up (200 Swim/50 Kick, repeat)
4x100 pull w/:15 rest (descend 1-4)
4x100 swim w/:15 rest (descend 1-4)
8x75 w/:15 rest (25 non-free/50 free)
100 easy/recovery
8x25 @ :40 (odds: FAST! from a dive/evens: easy)
200 cool down
*2400 Total*

A:
10 min Choice/5 min Kick
600 swim (no walls)
6x125 @ 2:00 (25 Kick/50 Drill/50 swim)
6x75 @ 1:20 (50 FAST! Swim/25 kick on your back)
600 Pull (Breathing pattern 3/5 by 100)
4 x [50 FAST! Kick @ 1:00
      100 FAST! Swim @ 1:30]
400 Pull w/:30 rest (50 Shark drill/50 swim)
4x75 @ 1:20 (25 Scull/50 Swim)
200 Choice
*~4600 Total*

B:
10 min Choice/5 min Kick
400 swim (no walls)
6x125 @ 2:45 (25 Kick/50 Drill/50 swim)
6x75 @ 1:45 (50 FAST! Swim/25 kick on your back)
400 Pull (Breathing pattern 3/5 by 100)
4 x [50 FAST! Kick @ 1:20
      100 FAST! Swim @ 2:00]
300 Pull w/:30 rest (50 Shark drill/50 swim)
200 Choice
*~3700 Total*

C:
10 min Choice/5 min Kick
300 swim (no walls)
4x125 w/:20 rest (25 Kick/50 Drill/50 swim)
4x75 w/:20 rest (50 FAST! Swim/25 kick on your back)
300 Pull (Breathing pattern 3/5 by 50)
2 x [50 FAST! Kick w/:20 rest
      100 FAST! Swim w/:20 rest]
300 Pull w/:30 rest (50 Shark drill/50 swim)
200 Choice
*~2600 Total*

**Long Course Meters**

A:
500 (200 swim/50 kick, repeat)
6x50 w/:10 rest (descend stroke count 1-3, 4-6)
200 Pull (build by 50)
3x300 Pull @ 4:45 (Strong!)
100 swim/recovery
4x150 w/:15 rest (50 Kick/50 Drill/50 swim)
5x100 @ 2:00 (50 FAST!/50 easy)
100 swim/recovery
3x100 @ 1:50 (25 FAST!/75 easy)
2x300 Snake Swim w/:15 rest (50 Free/50 non-free)
200 cool down
*4300 Total*

B:
500 (200 swim/50 kick, repeat)
6x50 w/:10 rest (descend stroke count 1-3, 4-6)
3x300 Pull @ 5:50 (Strong!)
100 swim/recovery
4x150 w/:15 rest (50 Kick/50 Drill/50 swim)
4x100 @ 2:30 (50 FAST!/50 easy)
100 swim/recovery
400 Snake Swim w/:15 rest (50 Free/50 non-free)
200 cool down
*3500 Total*

C:
500 (200 swim/50 kick, repeat)
6x50 w/:15 rest (descend stroke count 1-3, 4-6)
3x200 Pull w/:30 rest (Strong!)
100 swim/recovery
4x100 w/:15 rest (50 Kick/50 Drill)
3x100 w/:30 (50 FAST!/50 easy)
100 cool down
*2300 Total*

Thanks for the email N.S.!!
************************************

I just wanted to thank you for your time online! I use your website all the time and have given out the link to many people who are interested in learning/improving their swim. 

I taught myself how to swim when I was starting to get more competitive with triathlons. I am now part of the All Army Triathlon team. I use your workouts to stay motivated, which can sometimes be difficult in the pool, but I always have a goal now. 

Keep up the great work!

A:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 @ 1:30 w/Fins (50 kick/50 swim)
400 IM (25 Kick/25 drill/25 Swim/25 free)
4x50 @ :50 (Fingertip Drag drill)
200 swim (no walls)
4x50 @ :55 (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 IM @ 1:00 (25 drill/25 swim)
600 (200 pull/200 IM/200 pull)
4 x [2x50 @ :60 (Kick)
      2x100 @ 1:30 (Swim)]
4x75 @ 1:30 (with band only)
200 cool down
*4900 total*

B:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 @ 1:45 w/Fins (50 kick/50 swim)
4x50 @ :60 (Fingertip Drag drill)
200 swim (no walls)
4x50 @ :65 (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 @ 1:15 (25 non-free/25 free)
3 x [2x50 @ 1:15 (Kick)
      2x100 @ 1:50 (Swim)]
200 cool down
*3700 total*

C:
600 warm up (200 Pull/100 Shark drill, repeat)
4x100 w/:15 rest w/Fins (50 kick/50 swim)
4x50 w/:10 rest (Fingertip Drag drill)
200 swim (no walls)
4x50 w/:15 rest (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 w/:10 rest (25 non-free/25 free)
200 cool down
*2400 total*