**Long Course Meters**

A:
600 choice warm up
12x50 (4x: 1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
10x150 pull (5@ 2:20, 5@ 2:15)
50 easy recovery
10x100 swim (5 @ 1:40, 5 @ 1:35)
50 easy recovery
10x50 @ :60 (breathing every 5, work on distance-per-stroke)
200 cool down
*4500 Total*

B:
500 choice warm up
12x50 (4x: 1 kick @ 1:15, 1 drill @ 1:10, 1 swim @ 1:05)
8x150 pull (4@ 3:00, 4@ 2:50)
50 easy recovery
8x100 swim (4 @ 2:00, 4 @ 1:50)
50 easy recovery
8x50 @ 1:10 (breathing every 5, work on distance-per-stroke)
200 cool down
*3800 Total*

C:
500 choice warm up
6x50 w/:30 sec rest (2x: 1 kick, 1 drill, 1 swim)
10x100 smooth w/:30 sec rest (odds: pull, evens: swim)
10x50 w/:30 sec rest (odds: easy, evens: strong effort)
200 cool down
*2500 Total*