Monday, August 10

**Long Course Meters**

A:
500 warm up
12x50 (odds: 25 scull/25 kick @ 1:30; evens: 25drill/25 swim @ 1:15)
5x500 broken: (200 pull @ 3:20, 200 swim @ 3:10, 100 kick @ 2:40)
600 w/ fins (50 dolphin kick/50 free kick/100 swim)
200 cool down
*4400 Total*

B:
500 warm up
10x50 (odds: 25 scull/25 kick @ 2:00; evens: 25drill/25 swim @ 1:30)
4x500 broken: (200 pull @ 4:00, 200 swim @ 3:50, 100 kick @ 3:00)
400 w/fins (50 dolphin kick/50 free kick/100 swim)
200 cool down
*3600 Total*

C:
500 warm up
8x50 w/:30 rest (odds: 25 scull/25 kick; evens: 25drill/25 swim)
3x300 broken: (200 pull, rest :20, 100 swim, :60 rest)
300 w/ fins (50 dolphin kick/50 swim)
100 cool down
*2200 Total*

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