Monday, November 14

**Long Course Meters**

A:
600 warm up (200 swim/100 kick x 2)
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x200 pull @ 3:20
8x50 @ :60 (descend time 1-4, 5-8)
6x150 swim (2 @ 2:40, 2 @ 2:30, 2@ 2:20)
8x50 @ :60 (25 IM order/25 free)
600 cool down (100 swim/50 kick)
*4100 Total*

B:
600 warm up (200 swim/100 kick x 2)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00
8x50 @ 1:10 (descend time 1-4, 5-8)
4x150 swim @ 3:00
8x50 @ 1:15 (25 non-free/25 free)
300 cool down (100 swim/50 kick)
*3300 Total*

C:
300 warm up (200 swim/100 kick)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 swim w/:30 rest
100 cool down
*2400 Total*

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