Wednesday, July 22

**Long Course Meters**

A:
5x200 w/fins (odds: free; evens: IM; take :30 sec rest)
4x200 @ 3:50 (kick/swim/drill/swim by 50)
3x200 pull @ 3:15
2x200 broken as: (100: 3/5 breathing @ 1:40; 50 build @ :50; 50 strong legs @ :50)
1x200 ALL OUT for time!
100 easy recovery
7x100 @ 1:45 (25 kick FAST underwater; 25 easy swim; 50 breathing every 5)
14x50 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy...fast @ :45, easy @ 1:30)
200 cool down
*4700 Total*

B:
5x200 w/fins (:30 sec rest)
4x200 w/:30 rest (kick/swim/drill/swim by 50)
3x200 pull @ 4:00
2x200 broken as: (100: 3/5 breathing @ 2:00; 50 build @ 1:10; 50 strong legs @ 1:10)
1x200 ALL OUT for time!
100 easy recovery
10x50 (odds: easy @ 1:30; evens: fast @ 1:00)
200 cool down
*3800 Total*

C:
3x200 w/fins (:60 sec rest)
2x200 w/:60 rest (kick/swim/drill/swim by 50)
2x200 pull w/:60 rest
1x200 broken as: (100: 3/5 breathing w/:30; 50 build w/:30; 50 strong legs)
1x100 ALL OUT for time!
100 easy recovery
8x50 (odds: easy w/:45 rest; evens: fast w/:20 rest)
100 cool down
*2300 Total*

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