**Long Course Meters**

A:
600 warm up
6x100 IM (2 kick @ 2:20, 2 drill @ 1:55, 2 swim @ 1:45)
3x200 IM swim @ 3:30
10 minute kick (:60 easy kick, :30 FAST kick)
4x150 pull @ 2:15
2x300 pull @ 4:30
10 minute kick (:45 easy, :45 FAST kick)
100 easy
6x50 @ 1:20 (1 ALL OUT, 1 easy recovery)
200 cool down
*4400 Total (estimate)*

B:
600 warm up
6x100 (2 kick @ 2:40, 2 drill @ 2:20, 2 swim @ 2:00)
2x200 swim @ 4:00
10 minute kick (:60 easy kick, :30 FAST kick)
4x100 pull @ 2:00
2x200 pull @ 4:00
10 minute kick (:45 easy, :45 FAST kick)
100 easy
4x50 @ 1:30 (1 ALL OUT, 1 easy recovery)
200 cool down
*3500 Total (estimate)*

C:
400 warm up
4x100 w/:40 rest (2 kick, 2 drill)
2x150 swim w/:60 rest
10 minute kick (:60 easy kick, :30 FAST kick)
3x100 pull w/:30 rest
2x150 pull w/:50 rest
10 minute kick (:45 easy, :45 FAST kick)
100 easy
4x50 w/:45 rest (1 ALL OUT, 1 easy recovery)
100 cool down
*2600 Total (estimate)*