**Long Course Meters**

A:
5x200 w/:20 rest (wear fins...150 swim/50 kick)
8x50 (odds: kick w/ board @ 1:10, evens: pull w/ board @ 1:00)
8x50 @ 1:05 (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
8x50 @ :55 (descend 1-4, 5-8)
Main Set:
5x [ 150 @ 2:15 strong
100 @ 1:30 strong
50 @ :45 FAST
100 recovery @ 2:30 ]
4x50 @ 1:30 (25 all out sprint/25 easy)
200 cool down
*4600 Total*

B:
5x200 w/:30 rest (wear fins...150 swim/50 kick)
8x50 (odds: kick w/ board @ 1:30, evens: pull w/ board @ 1:20)
6x50 @ 1:30 (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
4x50 @ 1:10 (descend 1-4)
Main Set:
3x [ 150 @ 3:00 strong
100 @ 2:00 strong
50 @ 1:00 FAST
100 recovery @ 3:00 ]
4x50 @ 1:30 (25 all out sprint/25 easy)
200 cool down
*3500 Total*

C:
4x200 w/:60 rest (wear fins...150 swim/50 kick)
4x50 w/:45 rest (odds: kick w/ board, evens: pull w/ board)
4x50 w/:45 rest (odds: 25 right arm/25 left arm, evens: 6/3/6 drill)
4x50 w/:60 rest (descend 1-4)
8x50 w/:60 rest (25 all out sprint/25 easy)
200 cool down
*2000 Total*