**Long Course Meters**

A:
1000 warm up with fins
12x50 kick (1 fast on 1:10, 1 easy on 1:30)
5x200 swim on 3:15 (negative split at 100 wall)
500 pull (3/5 breathing pattern by 50m)
6x150 on 2:30 (100 smooth, :10 rest, 50 fast)
8x50 on 1:10 as 2x(5 breaths, 4 breaths, 3, 2...by 50)
200 cool down
*4600 Total

B:
1000 warm up with fins
8x50 kick (1 fast on 1:20, 1 easy on 1:40)
6x150 swim on 3:00 (negative split at 75)
500 pull (3/5 breathing pattern by 50)
4x150 (100 smooth, :10 rest, 50 fast)
200 cool down
*3600 Total

C:
500 warm up
6x50 kick with fins (1 easy, 1 fast w/:30 rest)
6x100 swim w/:45 rest (negative split at the 50)
300 pull (3/5 breathing pattern by 50)
4x100 swim (50 easy, :10 rest, 50 fast, :60 rest)
100 cool down
*2200 Total