**Long Course Meters**

A:
500 fins; 400 pull; 300 drill; 200 kick; 100 IM
9x50 @ 1:00 (descend 1-3, 4-6, 7-9)
50 easy
4x25 ALL OUT @ :45 (Yes, 25s…rest in the middle of the pool!)
100 easy
Main Set: 2x:
6x50 ALL OUT (2 @ :50, 2 @ 1:10, 2 @ 1:30)
300 easy recovery (pull buoy optional)
600 with fins (100 back, 100 free)
200 cool down
*4200 Total*

B:
500 fins; 400 pull; 300 drill; 200 kick; 100 IM
9x50 @ 1:15 (descend 1-3, 4-6, 7-9)
50 easy
Main Set:
6x50 ALL OUT (2 @ :60, 2 @ 1:20, 2 @ 1:40)
300 easy recovery (pull buoy optional)
600 with fins (100 back, 100 free)
200 cool down
*3400 Total*

C:
500 fins; 400 pull; 300 drill; 200 kick; 100 non-free
9x50 w/:30 rest (descend 1-3, 4-6, 7-9)
50 easy
300 with fins (50 back, 50 free)
100 cool down
*2400 Total*