Monday, July 18

**Long Course Meters*

A:
900 warm up (3x:200 swim/50 kick/50 drill)
800 pull (4x:100 smooth, 100 strong)
700 w/fins (100 swim/50 kick, repeat)
3x200 @ 3:30 (100 IM/100 free)
10x50 @ :45 (all swim strong)
400 pull (3/5 breathing pattern by 50)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*4500 Total*

B:
900 warm up (3x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
10x50 @ :60 (all swim strong)
400 pull (3/5 breathing pattern by 50)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*3600 Total*

C:
600 warm up (2x:200 swim/50 kick/50 drill)
600 pull (3x:100 smooth, 100 strong)
600 w/fins (4x:100 swim/50 kick)
300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat)
200 (descend stroke count by 50s)
100 cool down
*2400 Total*

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