**Long Course Meters**

A:
500 warm up
8x50 kick @ 1:10
5x200 pull @ 3:00
Main Set:
4 x [50 kick @ 1:30
100 swim @ 1:30
100 kick @ 2:30
150 swim @ 2:30
50 easy swim @ :60]
200 cool down
*3900 Total*

B:
500 warm up
6x50 kick @ 1:30
4x200 pull @ 4:00
Main Set:
3 x [50 kick @ 2:00
100 swim @ 2:00
100 kick @ 3:00
150 swim @ 3:00
50 easy swim @ 1:30]
200 cool down
*3100 Total*

C:
400 warm up
6x50 kick w/:30 sec rest
3x200 pull w/:30
Main Set (all with :30 sec rest:
2 x [50 kick
100 swim
100 kick
150 swim
50 easy swim]
100 cool down
*2300 Total*