**Long Course Meters**

A:
900 warm up (3x: 200 swim, 50 kick, 50 drill)
9x100 swim (3x: 1 @ 1:40, 1 @ 1:35, 1 @ 1:30)
6x150 pull @ 2:15
main set:
5x200 swim @ 3:05
(#1: 50 fast, 150 smooth; #2: 50 smooth, 50 fast, 100 smooth; #3: 100 smooth, 50 fast, 50 smooth; #4: 150 smooth, 50 fast; #5: all FAST!)
100 easy
8x50 @ :60 (odds: head up/sighting; evens: 25 sprint, 25 easy)
200 cool down
*4400 Total*

B:
600 warm up (2x: 200 swim, 50 kick, 50 drill)
6x100 swim @ 2:00
4x150 pull @ 3:00
main set:
4x200 swim @ 4:00
(#1: 50 fast, 150 smooth; #2: 50 smooth, 50 fast, 100 smooth; #3: 100 smooth, 50 fast, 50 smooth; #4: 150 smooth, 50 fast)
100 easy
4x50 @ :60 (odds: head up/sighting; evens: 25 sprint, 25 easy)
200 cool down
*3100 Total*

C:
400 warm up (200 swim, 100 kick, 100 drill)
5x100 swim @ 3:00
4x100 pull w/ :60 rest
main set:
5x100 swim @ 3:00
#1: 25 fast, 75 smooth; #2: 25 smooth, 25 fast, 50 smooth; #3: 50 smooth, 25 fast, 25 smooth; #4: 75 smooth, 25 fast; #5 all FAST!)
100 cool down
*1900 Total*