**Long Course Meters**

A:
500 choice warm up
8x50 @ :55 (build each 50 to FAST!)
4x300 swim @ 4:45 (descend 1-4)
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x300 pull @ 4:45 (descend 1-4)
400 cool down (25 kick/25 drill/50 swim, repeat)
*4100 Total*

B:
500 choice warm up
8x50 @ 1:05 (build each 50 to FAST!)
4x200 swim @ 4:00 (descend 1-4)
6x50 @ 1:10 (descend stroke count 1-6)
4x200 pull @ 3:45 (descend 1-4)
400 cool down (25 kick/25 drill/50 swim, repeat)
*3200 Total*

C:
400 choice warm up
6x50 w/:15 rest (build each 50 to FAST!)
3x200 swim w/:30 rest (descend 1-3)
6x50  w/:15 rest (descend stroke count 1-6)
3x200 pull w/:30 rest (descend 1-3)
100 cool down
*2300 Total*