*Long Course Meters*

A:
500 warm up (fins optional)
20x50 (1 fly kick @ 1:15, 1 fly drill @ 1:15, 1 fly swim @ 1:15, 2 Distance Per Stroke Free @ :60...repeat 4-times, IM order)
4x300 @ 5:00 (100 swim/50 kick/100 swim/50 kick)
6x250 pull (150 buoy & paddles @ 2:20, take off buoy, 50 DPS @ :60, 50 FAST @ :60)
200 cool down
*4400 Total*

B:
500 warm up (fins optional)
16x50 (1 kick @ 1:30, 1 drill @ 1:30, 2 Distance Per Stroke Free @ 1:15...repeat 4-times)
3x300 @ 7:00 (100 swim/50 kick/100 swim/50 kick)
4x250 pull (150 buoy & paddles @ 3:00, take off buoy, 50 DPS @ 1:15, 50 FAST @ 1:15)
200 cool down
*3400 Total*

C:
500 warm up (fins optional)
12x50 (1 kick w/:20, 1 drill w/:20, 1 Distance Per Stroke Free w/:20...repeat 4-times)
4x250 pull (150 buoy & paddles w/:30, take off buoy, 50 DPS w/:30, 50 FAST w/:30)
100 cool down
*2200 Total*