*Long Course Meters*

A:
600 choice warm up w/ fins
6x100 w/ fins @ 2:00 (15 meters underwater kick off each wall, kick the rest on your back)
4x50 @ :60 (15 meters fast, 35 easy)
4x50 @ :60 (35 meters easy, 15 fast)
6x200 broken (100 pull smooth @ 1:30
50 swim @ 90% @ :60
50 swim @ 100% @ 1:30)
6x50 @ 1:15 w/ BAND
6x50 @ 1:00 w/board (odds: kick; evens: pull w/board)
4x100 @ 2:00 (free/back/breast/free)
200 cool down
*4000 Total*

B:
600 choice warm up w/ fins
6x100 w/ fins @ 2:00 (15 meters underwater kick off each wall, kick the rest on your back)
4x50 @ 1:15 (15 meters fast, 35 easy)
4x50 @ 1:15 (35 meters easy, 15 fast)
4x200 broken (100 pull smooth @ 1:50
50 swim @ 90% @ 1:10
50 swim @ 100% @ 1:30)
6x50 @ 1:30 w/ BAND
6x50 @ 1:15 w/board (odds: kick; evens: pull w/board)
200 cool down
*3200 Total*

C:
500 choice warm up w/ fins
5x100 w/ fins w/:40 sec rest (15 meters underwater kick off each wall, kick the rest on your back)
4x50 w/:25 rest (15 meters fast, 35 easy)
4x50 w/:25 rest (35 meters easy, 15 fast)
3x200 broken (100 pull smooth w/:30 rest
50 swim @ 90% w/:30 rest
50 swim @ 100% w/:60 rest)
200 cool down
*2300 Total*