**Long Course Meters**

A:
500 Warm up
10x50 (odds: kick w/board @ 1:10; evens: pull w/board @ 1:00)
6x150 @ 2:30 (3/5/7 breathing pattern by 50)
6x50 @ :60 (25 ALL OUT, 25 easy)
5x150 pull @ 2:20
5x50 pull @ :60 (25 ALL OUT, 25 easy)
4x150 @ 2:45 (25 IM order/25 free)
4x50 @ 1:10 (25 ALL OUT IM order, 25 easy)
3x150 @ 2:30 (7/5/3 breathing pattern)
3x50 @ :60 (25 ALL OUT, 25 easy)
200 cool down
*4800 cool down*

B:
500 Warm up
10x50 (odds: kick w/board @ 1:30; evens: pull w/board @ 1:10)
6x150 @ 3:30 (3/5/7 breathing pattern by 50)
6x50 @ 1:10 (25 ALL OUT, 25 easy)
4x150 pull @ 3:15
4x50 pull @ 1:10 (25 ALL OUT, 25 easy)
2x150 w/:30 sec rest (50 free/50 non-free/50 free)
2x50 @ 1:10 (25 ALL OUT, 25 easy)
200 cool down
*3600 cool down*

C:
400 Warm up
8x50 w/:20 sec rest (odds: kick w/board; evens: pull w/board)
4x150 w/:30 rest (3/5/7 breathing pattern by 50)
4x100 pull w/:20 sec rest
4x50 w/:30 sec rest (25 ALL OUT, 25 easy)
200 cool down
*2200 cool down*