*Long Course Meters*

A:
600 warm up (75 swim/25 kick)
10x50 @ :60 (25 drill/25 swim)
3x400 pull @ 6:00
8x50 pull @ 1:10 (odds: easy, evens: fast!)
3x300 swim @ 4:30
6x50 swim @ 1:05 (odds: easy, evens: fast!)
3x200 IM @ 4:00
4x50 @ 1:15 (IM order, 25 fast/25 easy)
200 cool down
*4900 Total*

B:
600 warm up (75 swim/25 kick)
8x50 @ 1:15 (25 drill/25 swim)
3x300 pull @ 6:00
6x50 pull @ 1:20 (odds: easy, evens: fast!)
3x200 swim @ 4:00
6x50 swim @ 1:15 (odds: easy, evens: fast!)
3x100 @ 2:30 (50 free/50 non-free)
4x50 @ 1:30 (your choice of stroke, 25 fast/25 easy)
200 cool down
*3700 Total*

C:
400 warm up (75 swim/25 kick)
6x50 w/:15 sec rest (25 drill/25 swim)
3x200 pull w/1:00 rest
6x50 pull w/:30 sec rest (odds: easy, evens: fast!)
3x200 swim w/1:00 rest
6x50 swim w/:30 rest (odds: easy, evens: fast!)
100 cool down
*2600 Total*