**Long Course Meters**

A:
10x50 @ 1:10 (descend stroke count 1-5, 6-10)
1x300 pull smooth
3x100 @ 1:45 (descend 1-3)
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
2x300 pull @ 4:40
3x100 @ 1:40 (descend 1-3)
6x50 @ 1:00 (descend stroke count 1-6)
3x200 pull @ 3:10
3x100 @ 1:35 (descend 1-3)
4x50 @ :55 (descend stroke count 1-4)
2x200 pull @ 3:10
3x100 @ 1:30 (descend 1-3)
200 cool down
*4700 Total*

B:
10x50 @ 1:20 (descend stroke count 1-5, 6-10)
1x300 pull smooth
3x100 @ 2:00 (descend 1-3)
8x50 @ 1:15 (descend stroke count 1-4, 5-8)
2x300 pull w/:40 sec rest
3x100 @ 2:00 (descend 1-3)
6x50 @ 1:15 (descend stroke count 1-6)
3x200 pull @ 4:00
3x100 @ 1:55 (descend 1-3)
200 cool down
*3800 Total*

C:
8x50 w/:30 sec rest (descend stroke count 1-4, 5-8)
1x300 pull smooth
3x100 w/:60 rest (descend 1-3)
6x50 w/:30 rest (descend stroke count 1-6)
1x300 pull smooth
3x100 w/:60 rest (descend 1-3)
4x50 w/:30 rest (descend stroke count 1-6)
200 cool down
*2300 Total*