Monday, January 18

**Long Course Meters Today**

A:
500 choice warm up
8x50 @ 1:30 (25 scull, 25 kick)
8x50 @ 1:10 (25 drill, 25 swim)
8x50 @ 1:00 (pull)
6x200 @ 2:55 (pull, steady effort, just make interval)
6x50 @ :55 (swim)
4x200 @ 3:05 (swim, steady effort)
200 cool down
*4200 Total*

B:
500 choice warm up
6x50 @ 1:40 (25 scull, 25 kick)
6x50 @ 1:20 (25 drill, 25 swim)
6x50 @ 1:10 (pull)
4x200 @ 4:00 (pull, steady effort, just make interval)
6x50 @ 1:05 (swim)
3x200 @ 3:50 (swim, steady effort)
200 cool down
*3300 Total*

C:
400 choice warm up
4x50 w/:30 seconds rest (25 scull, 25 kick)
4x50 w/:20 (25 drill, 25 swim)
4x50 w/:20 (pull)
3x200 w/1:00 (pull, steady effort)
4x50 w/:30 (swim)
2x200 w/1:00 (swim, steady effort)
100 cool down
*2300 Total*

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