Monday, December 20

**Long Course Meters**

A:
600 warm up
6x50 kick @ 1:15
6x50 drill @ 1:05
6x50 swim @ :55 (descend 1-3, 4-6)
100 pull @ 1:40
200 pull @ 3:10
300 pull @ 4:40
400 pull @ 6:10
extra :60 rest
400 swim @ 6:30
300 swim @ 4:50
200 swim @ 3:15
100 swim @ 1:40
50 easy recovery
4x50 @ 1:10 (25 drill/25 swim...IM order)
3x100 IM @ 2:00
200 cool down
*4250 Total*

B:
600 warm up
6x50 kick @ 1:30
6x50 drill @ 1:20
6x50 swim @ 1:10 (descend 1-3, 4-6)
100 pull @ 2:00
200 pull @ 3:45
300 pull @ 5:30
extra :30 rest
300 swim @ 5:30
200 swim @ 3:45
100 swim @ 2:00
50 easy recovery
4x50 @ 1:15 (25 free/25 non-free)
200 cool down
*3150 Total*

C:
600 warm up
4x50 kick w/:30 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:10 sec rest
4x200 w/:30 sec rest (odds: swim, evens: pull)
4x50 w/:15 (25 free/25 non-free)
100 cool down
*2300 Total*

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