**Long Course Meters**

A:
500 warm up
6x50 @ :60 (25 head-up/25 swim)
6x50 @ 1:10 (25 kick/25 swim)
4x200 swim @ 3:20 (turn at the "T"...don't push off walls)
4x150 pull @ 2:20 (3/5/7 breathing by 50)
6x100 kick w/fins @ 1:45
8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down
*3700 Total*

B:
400 warm up
6x50 @ 1:15 (25 head-up/25 swim)
6x50 @ 1:30 (25 kick/25 swim)
4x150 swim @ 3:00 (turn at the "T"...don't push off walls)
4x100 pull @ 2:00 (3/5 breathing by 50)
5x100 kick w/fins @ 2:00
6x50 @ 1:15 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags)
200 cool down
*3000 Total*

C:
300 warm up
4x50 w/:20 sec rest (25 head-up/25 swim)
4x50 w/:20 sec rest (25 kick/25 swim)
4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls)
4x100 pull w/:30 sec rest (3/5 breathing by 50)
6x50 kick w/fins w/:20 sec rest
100 cool down
*1900 Total*