**Long Course Meters**

A:
3x300 warm up (:20 sec rest between)
8x50 kick w/fins @ :55
4x50 kick w/fins @ :45
8 minutes Vertical Kicking 4x(:30 easy, :30 hard,:20 ez, :20 hard, :10ez,:10hard)
8x50 drill @ :60 (odds: 25 right arm/25 left arm; evens: fist drill)
4x50 catchup drill @ :55
1x400 pull @ 5:30
2x200 pull @ 2:45
4x100 pull @ 1:30
Fun Relays!
200 cool down
*4000 Total (estimate)*

B:
3x300 warm up (:20 sec rest between)
6x50 kick w/fins @ 1:15
4x50 kick w/fins @ 1:05
8 minutes Vertical Kicking 4x(:30 easy, :30 hard,:20 ez, :20 hard, :10ez,:10hard)
8x50 drill @ 1:20 (odds: 25 right arm/25 left arm; evens: fist drill)
4x50 catchup drill @ 1:10
1x300 pull @ 6:00
2x150 pull @ 3:00
3x100 pull @ 2:00
Fun Relays!
200 cool down
*3600 Total (estimate)*

C:
2x300 warm up (:30 sec rest between)
6x50 kick w/fins w/:20 sec rest
6 minutes Vertical Kicking 4x(:30 easy, :30 hard,:20 ez, :20 hard, :10ez,:10hard)
4x50 drill w/:20 sec rest (odds: 25 right arm/25 left arm; evens: fist drill)
4x50 catchup drill w/:20 sec rest
1x300 pull w/:30 sec rest (3/5 breathing pattern by 50)
2x150 pull w/:30 sec rest (3/5 breathing pattern by 50)
3x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
Fun Relays!
100 cool down
*2700 Total (estimate)*