Monday, November 23

**Long Course Meters**

A:
600 warm up 2x(200 swim/50 kick/50 drill)
12x50 @ :60 (descend stroke count 1-4)
4x50 @ :60 descend 1-4
4x100 swim @ 1:45 (Best Average)
400 pull smooth
4x100 swim @ 2:00 (Best Average)
400 pull smooth
4x50 IM Order @ 1:15 (kick/drill by 25)
4x100 IM swim @ 2:00
400 pull (back/free by 50)
200 cool down
*4200 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
8x50 @ 1:15 (descend stroke count 1-4)
4x50 @ 1:10 descend times 1-4
4x100 swim @ 2:15 (Best Average)
400 pull smooth
4x100 swim @ 2:30 (Best Average)
400 pull smooth
4x50 @ 1:30 (kick/drill by 25)
200 cool down
*3200 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
8x50 w/:20 (descend stroke count 1-4)
4x50 w/:30 descend times 1-4
4x100 swim w/:60 (Best Average)
400 pull smooth
4x50 w/:30 (kick/drill by 25)
100 cool down
*2300 Total*

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