Friday, December 24

**Long Course Meters**
- 12 Days of Xmas -

A:
12: 600 warm up 2x(200 swim/50 kick/50 drill)
11: 11x50 @ 1:10 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
10: 500 pull (100 free/50 back)
9: 3x150 pull @ 2:10 (make the interval)
8: 4x100 IM @ 2:00
7: 7x50 Swim Golf (lower stroke count & time each 50)
6: 300 kick (fast along blue lane rope sections)
5: 5x50 @ 1:05 (3/5/7/9/11 breathing pattern by 50)
4: 8x25 @ :30 (swim)
3: 3x50 @ 1:30 (all FAST!!!!)
2: 100 cool down
1: 50 more easy cool down
*3900 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
9x50 @ 1:20 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
400 pull
3x100 pull @ 1:50 (make the interval)
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast along blue lane rope sections)
4x50 @ 1:30 (3/5/7/9 breathing pattern by 50)
6x25 @ :40 (swim)
2x50 @ 1:30 (all FAST!!!!)
100 cool down
*2900 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 @ 1:20 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast along blue lane rope sections)
4x50 w/:30 sec rest (3/5/7/9 breathing pattern by 50)
2x50 @ 2:00 (all FAST!!!!)
100 cool down
*2200 Total*

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