*Long Course Meters
A:
600 warm up
8x100 @ 2:00 (odds IM, evens free)
5x100 @ 1:40 (pull)
8x50 @ 1:15 (25 fast IM order, 25 easy free)
100 easy
5x100 @ 1:40 (pull)
600 with fins (50 dolphin kick, 50 free swim)
4x50 cool down (3, 5, 7, 3 breathing pattern by 50)
*3700 Total*

B:
500 warm up
6x100 @ 2:20 (odds IM, evens free)
4x100 @ 1:40 (pull)
8x50 @ 1:15 (25 fast IM order, 25 easy free)
100 easy
4x100 @ 1:40 (pull)
500 with fins (50 dolphin kick, 50 free swim)
4x50 cool down (3, 5, 7, 3 breathing pattern by 50)
*3100 Total*

C:
200 warm up with fins
200 kick with fins
6x50 w/:30 (descend stroke count by 50)
4x50 @ 3:00 (25 fast, 25 easy free)
6x50 w/:45 (pull)
100 cool down
*1300 Total*