Friday, June 14

**Long Course Meters**

A:
400 swim/300 pull/200 IM drill/100 kick
2 x [2x100 @ 1:50 (25 tarzan drill/50 swim/25 kick)
     300 w/:30 rest (50 Dive FAST!/100 swim, repeat)]
4xOver&Outs @ 2:30 (swim 50 meters, climb over bulkhead, repeat)
1x400 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
4x100 w/fins @ 1:50 (25 kick underwater/25 swim/25 kick on back/25 swim)
200 cool down
*3900 Total*

B:
400 swim/300 pull/200 drill/100 kick
2 x [2x100 @ 2:30 (25 tarzan drill/50 swim/25 kick)
     300 w/:30 rest (50 Dive FAST!/100 swim, repeat)]
3xOver&Outs @ 3:00 (swim 50 meters, climb over bulkhead, repeat)
1x300 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
4x100 w/fins @ 2:15 (25 kick underwater/25 swim/25 kick on back/25 swim)
200 cool down
*3500 Total*

C:
300 swim/200 pull/100 drill/100 kick
2 x [2x100 w/:20 rest (25 tarzan drill/50 swim/25 kick)
     150 w/:20 rest (50 Dive FAST!/100 swim, repeat)]
2xOver&Outs w/:30 rest (swim 50 meters, climb over bulkhead, repeat)
1x300 pull (3/5 breathing pattern by 50)
3 x [:20 sec kick on wall
     10xPop-Ups
     :30 rest]
200 cool down
*2500 Total*

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