**Long Course Meters**

A:
600 warm up
6x100 @ 1:45 (kick w/fins)
8x50 @ 1:10 (vertical kick in middle of pool, sprint 25, easy 25)
6xSuicides w/ :20 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)
6x100 @ 2:00 (IM...fly is drill)
8x50 @ :60 (descend stroke count 1-8)
400 pull (breathing every 5 the whole time!)
100 easy
*4000 Total*

B:
500 warm up
5x100 @ 2:00 (kick w/fins)
6x50 @ 1:20 (vertical kick in middle of pool, sprint 25, easy 25)
6xSuicides w/ :30 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)
4x100 @ 2:30 (50 non free, 50 free)
6x50 @ 1:10 (descend stroke count 1-6)
300 pull (breathing every 5 the whole time!)
100 easy
*3300 Total*

C:
400 warm up
4x100 @ 2:00 (kick w/fins)
4xSuicides w/ :60 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)8x50 @ 1:10 (descend stroke count 1-4, 5-8)
300 pull (breathing every 5 the whole time!)
100 easy
*2200 Total*