Sunday, November 28

**Long Course Meters**

A:
900 warm up (200 swim/50 kick/50 drill)
4x200 (100 free/100 IM) @ 3:45
700 pull (3/5/7 breathing pattern by 50)
4x150 swim @ 2:30 (descend 1-4)
500 kick w/fins (your choice of kick)
4x100 swim @ 1:45 (25 fast/25 easy x 2)
300 (50 kick/50 sailboat drill)
4x50 @ 1:05 (25 tarzan drill/25 swim)
100 cool down
*4500 Total*

B:
900 warm up (200 swim/50 kick/50 drill)
4x150 (100 free/50 non-free) @ 3:30
500 pull (3/5 breathing pattern by 50)
4x100 swim @ 2:00 (descend 1-4)
300 kick w/fins (your choice of kick)
4x50 swim @ 1:45 (25 fast/25 easy x 2)
200 (50 kick/50 sailboat drill)
4x50 @ 1:15 (25 tarzan drill/25 swim)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/50 kick/50 drill)
4x100 (50 free/50 non-free) w/:30 sec rest
400 pull (3/5 breathing pattern by 50)
4x100 swim w/:30 sec rest (descend 1-4)
300 kick w/fins (your choice of kick)
200 (50 kick/50 sailboat drill)
100 cool down
*2400 Total*

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