*Long Course Meters*

A:
700 choice warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
4x300 pull @ 4:40 (descend 1-4)
4x150 @ 2:30 (50 free/50 non-free/50 free)
3 x [50 @ :60
100 @ 1:45
150 @ 2:30
200 @ 3:15
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*4900 Total*

B:
500 choice warm up
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x200 pull @ 4:00 (descend 1-4)
4x100 @ 2:30 (50 free/50 non-free)
2 x [50 @ 1:10
100 @ 2:10
150 @ 3:10
200 @ 4:10
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*3200 Total*

C:
400 choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (descend 1-4)
100 easy
6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)]
300 choice cool down
*2400 Total*