*Long Course Meters*

A:
500 warm up
8x100 @ 2:00 (25 kick/50 drill/25 swim)
9x50 Strong Swim (3 @ :60, 3 @ :55, 3 @ :50)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
9x50 Strong Swim (3 @ :55, 3 @ :50, 3 @ :45)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
9x50 Strong Swim (3 @ :50, 3 @ :45, 3 @ :40)
1x50 easy
400 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
8x50 @ 1:30 (5 breaths for 50m, 4 breaths, 3 breaths, 2 breaths, repeat)
200 cool down
*4600 Total*

B:
500 warm up
5x100 @ 2:30 (25 kick/50 drill/25 swim)
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
6x50 Strong Swim (3 @ 1:10, 3 @ 1:00)
300 pull smooth (3/5 breathing pattern by 50)
:30-:60 rest
8x50 @ 1:30 (6 breaths for 50m, 5 breaths, 4 breaths, 3 breaths, repeat)
200 cool down
*3400 Total*

C:
400 warm up
4x100 w:/60 rest (25 kick/50 drill/25 swim)
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
4x50 Strong Swim (w/:45 rest)
200 pull smooth (3/5 breathing pattern by 50)
:60-:90 rest
100 cool down
*2100 Total*