*Long Course Meters*
A:
500 warm up
6x150 @ 2:45 (kick/drill/swim by 50)
4 x (200 pull @ 3:00
150 swim @ 2:15
100 swim @ 1:30
50 swim @ :45)
8x50 @ 1:05 (drill/swim IM order)
5x100 IM @ 1:55
200 cool down
*4400 total*

B:
500 warm up
4x150 @ 3:30 (kick/drill/swim by 50)
3 x (200 pull @ 4:00
150 swim @ 3:00
100 swim @ 2:00
50 swim @ :60)
6x50 @ 1:15 (drill/swim)
4x100 w/:30 sec rest (non-free/free by 50)
200 cool down
*3500 total*

C:
400 warm up w/fins
4x150 w/:30 sec rest (kick/drill/swim by 50)
3 x (200 pull w/:20 sec rest
2x100 swim strong w/:20 sec rest) 3x100 w/:30 sec rest (non-free/free by 50)
100 cool down
*2600 total*