**Long Course Meters**

A:
700 warm up (500 choice, 200 IM drill)
6x50 @ :60 (descend 1-3, 4-6)
2 x [100 pull, 200 pull, 300 pull, 300 swim, 200 swim, 100 swim (first round: 1:40 base; second round 1:30 base)]
1 x [50, 100, 150, 200, 150, 100, 50 (last 50m of each is FAST!) (:60, 1:50, 2:40, 3:30 base)]
100 easy
4x100 @ 1:50 (50 distance per stroke/50 swim smooth)
200 cool down
*4900 Total*

B:
600 warm up (400 choice, 200 drill)
6x50 @ 1:10 (descend 1-3, 4-6)
2 x [100, 200, 300, 200, 100 on 2:00 base (pull first round; swim second round)]
1 x [50, 100, 150, 100, 50 (last 50m of each is FAST!) (1:10 base)]
100 easy
3x100 @ 2:15 (50 distance per stroke/50 swim smooth)
200 cool down
*3700 Total*

C:
600 warm up (400 choice, 200 drill)
6x50 w/:30 rest (descend 1-3, 4-6)
100 pull, 200 pull, 300 swim, 200 swim, 100 swim w/:45-:60 rest
6x50 w/:30 rest (descend 1-3, 4-6)
3x100 w/:60 sec rest (50 distance per stroke/50 swim)
100 cool down
*2500 Total*