Friday, July 8

**Long Course Meters**

A:
400 swim w/ fins
300 pull
200 kick
100 IM drill
12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
6x150 swim (3@ 2:30, 3@ 2:20)
8x50 IM order @ 1:10 (25 kick/25 drill)
4x150 pull @ 2:20
4x50 @ 1:05 (25 FAST/25 easy)
2x150 fast swim @ 2:15
500 w/ fins (50 dolphin kick on back/50 swim)
100 cool down
*4600 Total*

B:
400 swim w/ fins
300 pull
200 kick
100 drill
12x50 4x(1 kick @ 1:20, 1 drill @ 1:15, 1 swim @ 1:10)
6x150 swim (3@ 3:00, 3@ 2:50)
4x50 @ 1:15 (25 kick/25 drill)
4x150 pull @ 3:00
4x50 @ 1:10 (25 FAST/25 easy)
100 cool down
*3800 Total*

C:
300 swim w/ fins
200 pull
100 kick
12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim)
4x150 swim w/:60 rest
2x150 pull w/:45 rest
100 cool down
*2200 Total*

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