*Long Course Meters*
A:
600 warm up
12x50 4x(kick @ 1:10, drill @ 1:05, swim @ :60)
6x100 steady swim @ 1:30
4x150 @ 2:30 (3/5/7 breathing pattern by 50)
3x200 @3:00 pull
2x300 fins w/:30 rest 2x(50 dolphin kick on back, 100 swim)
100 cool down
*3700 Total*

B:
500 warm up
12x50 4x(kick @ 1:30, drill @ 1:20, swim @ 1:10)
4x100 steady swim @ 2:00
2x150 w/:30 rest (3/5/7 breathing pattern by 50)
3x200 fins w/:30 rest 2x(50 dolphin kick on back, 150 swim)
100 cool down
*2700 Total*

C:
200 warm up
6x50 2x(kick, drill, swim) w/:45 rest
6x50 w/:60 rest 2x(back, breast, free)
6x50 @ 2:00 (descend effort 1-3, 4-6)
300 with fins 2x(50 kick on back, 100 swim)
100 cool down
*1500 Total*