*Long Course Meters*

A:
500 choice warm up
8x50 kick fast @ :60 with fins
6 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill @ 1:05
14x50 (1 FAST @ :50, 1 easy @ 1:10, 2 FAST @ :50, 1 ez, 3 FAST, 1 easy, 4 FAST, 1 ez)
4x200 pull w/:30 rest (3/5/7/9 breathing pattern by 50)
8x50 pull @ 1:10 (1 FAST, 1 easy)
200 cool down
*4100 Total*

B:
500 choice warm up
8x50 kick fast @ 1:10 with fins
4 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill @ 1:15
14x50 (1 FAST @ :60, 1 easy @ 1:20, 2 FAST @ :60, 1 ez, 3 FAST, 1 easy, 4 FAST, 1 ez)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
4x50 pull @ 1:30 (1 FAST, 1 easy)
200 cool down
*3200 Total*

C:
400 choice warm up
6x50 kick fast @ 1:30 with fins
3 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds)
4x50 drill w/:30 rest
10x50 w/:20 sec rest (1 FAST, 1 easy, 2 FAST, 1 ez, 3 FAST, 1 easy)
4x100 pull w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2300 Total*