**Long Course Meters**

A:
600 warm up (400 free/200 IM drill)
8x50 kick @ 1:15 (IM order)
8x50 drill @ 1:10 (IM order)
8x50 swim @ 1:05 (25 FAST IM order/25 easy free)
4x150 pull @ 2:30 (3/5/7 breathing pattern)
4x150 swim @ 2:30 (strong swim...push your effort!)
4x150 pull @ 2:30 (3/5/7 breathing pattern)
8x50 w/fins @ 1:15 (25 underwater kick/25 easy swim)
200 easy cool down
*4200 Total*

B:
600 warm up (400 free/200 drill)
6x50 kick @ 1:30
6x50 drill @ 1:20
6x50 swim @ 1:10 (25 FAST/25 easy free)
4x150 pull @ 3:00 (3/5/7 breathing pattern)
4x150 swim @ 3:00 (strong swim...push your effort!)
6x50 w/fins @ 1:30 (25 underwater kick/25 easy swim)
200 easy cool down
*3200 Total*

C:
400 warm up
6x50 kick w/:30 sec rest
6x50 drill w/:20 rest
6x50 swim w/:30 (25 FAST/25 easy free)
4x150 pull w/:45 rest (3/5/7 breathing pattern)
300 straight as: 25 kick/75 swim
100 easy cool down
*2300 Total*