Monday, July 6

**Long Course Meters**

A:
10 minute warm up
5x200 w/ fins @ 3:20 (#1: 200 kick; #2: 150 kick/50 swim; #3 100 kick/100 swim; #4: 50 kick/150 swim; #5 200 swim)
2x [300 pull @ 4:30
200 pull @ 3:00
100 pull @ 1:30]
2x [300 swim @ 4:15
200 swim @ 2:50
100 swim @ 1:25]
8x50 @ :55 (descend 1-4, 5-8...focus on LONG strokes!)
200 cool down
*4600 Total*

B:
10 minute warm up
5x200 w/ fins @ 3:45 (#1: 200 kick; #2: 150 kick/50 swim; #3 100 kick/100 swim; #4: 50 kick/150 swim; #5 200 swim)
2x [300 pull @ 6:00
200 pull @ 4:00
100 pull @ 2:00]
1x [300 swim @ 5:45
200 swim @ 3:50
100 swim @ 1:55]
4x50 @ 1:05 (descend 1-4...focus on LONG strokes!)
200 cool down
*3700 Total*

C:
10 minute warm up
5x100 w/ fins w/:60 rest (50 kick/50 swim)
300 pull; 200 pull; 100 pull (all w/ :45 rest)
300 swim; 200 swim; 100 swim (all w/ :30 rest)
4x50 w/:45 rest (descend time 1-4...focus on LONG strokes!)
100 cool down
*2400 Total*

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