**Long Course Meters**

A:
900 warm up (200 swim/50 kick/50 drill x 3)
8x75 @ 1:30 (25 non-free/50 free)
4x400 @ 6:20 (#1: 1st 100 FAST, #2: 2nd 100 FAST, etc)
6x150 @ 2:30 (100 swim/50 FAST! kick)
400 cool down (50 kick/50 pull/100 swim x 2)
*4400 Total*

B:
900 warm up (200 swim/50 kick/50 drill x 3)
8x75 @ 1:45 (25 non-free/50 free)
4x400 w/:30 rest (#1: 1st 100 FAST, #2: 2nd 100 FAST, etc)
400 cool down (50 kick/50 pull/100 swim x 2)
*3500 Total*

C:
600 warm up (200 swim/50 kick/50 drill x 2)
4x150 w/:20 rest (100 swim/50 kick)
4x200 w/:20 rest (#1: 1st 50 FAST, #2: 2nd 50 FAST, etc)
400 cool down (50 kick/50 pull/100 swim x 2)
*2400 Total*