Monday, July 13

**Long Course Meters**

A:
400 swim
300 pull
200 kick
100 IM
12x50 @ 1:15 (25 kick/25 drill...IM order)
4x100 (odds: IM @ 2:00; evens: free @ 1:45)
8x50 @ 1:10 (25 drill/25 swim...IM order)
6x100 (odds: IM @ 1:55; evens: free @ 1:40)
4x50 @ 1:05 (build, one of each stroke)
8x100 (odds: IM @ 1:50; evens: free @ 1:35)
200 cool down
*4200 Total*

B:
400 swim
300 pull
200 kick
100 IM
8x50 @ 1:20 (25 kick/25 drill...mix in some other strokes)
4x100 swim free @ 2:00
6x50 @ 1:15 (25 drill/25 swim...mix in some other strokes)
6x100 swim free @ 1:55
4x50 @ 1:10 (build free)
4x100 swim free @ 1:50
200 cool down
*3500 Total*

C:
300 swim
200 pull
100 kick
12x50 w/:30 rest (25 kick/25 drill)
4x100 swim free w/ :60 rest
8x50 w/ :30 rest (25 drill/25 swim)
4x100 pull w/ :60 rest
100 cool down
*2500 Total*

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