**Long Course Meters**

A:
600 warm up w/ fins
5x100 kick w/ fins @ 1:50
8x50 @ :60 (25 head-up drill/20 swim)
4x15 meters Sprint!! float back to wall, :15 sec rest
8 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
8x50 @ :60 (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
5x100 @ 2:00 (75 ALL OUT Swim, 25 float easy)
6x150 pull @ 2:20 (3/5/7 breathing pattern by 50)
200 cool down
*3900 Total, estimate*

B:
500 warm up w/ fins
4x100 kick w/ fins @ 2:10
6x50 @ 1:10(25 head-up drill/20 swim)
4x15 meters Sprint!! float back to wall, :15 sec rest
7 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
6x50 @ 1:10 (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
4x100 @ 2:30 (75 ALL OUT Swim, 25 float easy)
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3400 Total, estimate*

C:
400 warm up w/ fins
3x100 kick w/ fins w/:40 rest
4x50 w/:45 rest (25 head-up drill/20 swim)
2x15 meters Sprint!! float back to wall, :15 sec rest
6 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!)
4x50 w/:45 rest (Sailboat drill...kick board between legs, work on body roll)
4x25 Sprint Kick!! w/:30 rest
3x100 w/:60 rest (75 ALL OUT Swim, 25 float easy)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2300 Total, estimate*