Friday, July 30

*Long Course Meters*

A:
500 choice warm up
5x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:00 (descend stroke count 1-8!)
4x100 @ 2:15 (IM order: 25 kick/50 drill/25 swim)
5x100 @ 1:55 (IM Swim)
5x100 @ 1:40 (freestyle swim)
8x50 @ :60 (4 w/2 paddles, grasping TOPS of paddles; 4 w/1 paddle, catch up drill)
5x100 @ 1:40 (freestyle pull)
200 cool down
*4300 Total*

B:
500 choice warm up
5x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:10 (descend stroke count 1-8!)
4x100 @ 2:15 (50 drill/50 swim)
4x100 @ 2:15 (50 non-free/50 swim)
4x100 @ 2:00 (freestyle Swim)
4x100 @ 2:00 (pull freestyle)
200 cool down
*3600 Total*

C:
400 choice warm up
6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim)
6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 seconds)
6x50 w/:20 rest (descend stroke count 1-6!)
4x100 w/:15 rest (freestyle Swim)
4x100 w/:15 rest (pull freestyle)
100 cool down
*2200 Total*

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