**Long Course Meters**

A:

w/fins: 700 swim, 300 kick

3 x [4x50 drill @ :55

4x150 swim @ 2:20]

6x100 pull @ 1:25

10x50 swim @ :60 (odds: easy, evens: build to 100%)

200 cool down

*4700 total*

B:

w/fins: 700 swim, 300 kick

3 x [4x50 drill @ 1:05

4x150 swim @ 3:00]

6x50 swim @ 1:10 (odds: easy, evens: build to 100%)
200 cool down

*3900 total*

C:

w/fins: 600 swim, 200 kick

3 x [3x50 drill w/:15 rest

3x150 swim w/:30 rest]

100 cool down

*2700 total*