**Long Course Meters**

Warm-up: (Fins)
200 Swim/100 Kick
200 Choice Swim/100 Drill
Drill Set:
6 x 50 (on 1:10)
-25 Drill/25 Build
-#1-3 Fist Drill/#4-6 Fingertip Drag
4 x 100 (on 2:30)
-50 Kick/50 Shark Drill
2 x 200 Pull (15-20 sec rest between each)
-Breathing Pattern: 3/5 by 50
Main Set:
4 x 150 Suicides (15 sec. rest between each)
-50 Kick (middle of pool and back)
-Drop Board 100 Swim (25 FAST/75 smooth)
50 Recovery
400 Broken
-4 x 100 Strong Effort with 5 sec. rest b/w each
50 Recovery
200 Broken
-4 x 50 Strong Effort w/ 5 sec. rest b/w each
50 Recovery
4 x 50 (from center of pool) on 1:10
-Fast into the wall and after turn, then easy back to the middle
Warm-Down:
100 Easy