**Long Course Meters**

A:
500 warm up
12x50 (odds: kick w/ board @ 1:15, evens: pull w/ board @ 1:05)
4x200 pull @ 3:20 (descend 1-4)
10x50 @ 1:00 (kick w/fins)
4x150 pull @ 2:20 (descend 1-4)
8x50 @ 1:15 (kick on back)
4x100 pull @ 1:30 (descend 1-4)
4x50 @ 1:30 (FAST kick!!)
200 cool down
*4200 Total*

B:
400 warm up
10x50 (odds: kick w/ board @ 1:30, evens: pull w/ board @ 1:10)
3x200 pull @ 4:00 (descend 1-3)
8x50 @ 1:10 (kick w/fins)
3x150 pull @ 3:00 (descend 1-3)
6x50 @ 1:30 (kick on back)
3x100 pull @ 2:00 (descend 1-3)
4x50 @ 1:45 (FAST kick!!)
200 cool down
*3400 Total*

C:
300 warm up
8x50 w/:40 rest (odds: kick w/ board, evens: pull w/ board)
2x200 pull w/:60 rest
6x50 w/:30 rest (kick w/fins)
2x150 pull w/:45 rest
4x50 w/:30 rest (kick on back)
2x100 pull w/:30
2x50 w/:60 rest (FAST kick!!)
100 cool down
*2300 Total*