**Long Course Meters**

A:
500 warm up w/fins
10x50 kick w/fins @ :50
5x100 @ 2:00 (50 drill/50 build)
100 pull @ 1:40
200 pull @ 3:10
300 pull @ 4:40
400 pull @ 6:10
500 pull @ 7:40 + extra :60
400 swim @ 6:10
300 swim @ 4:40
200 swim @ 3:10
100 swim @ 1:40
9x50 (3x: kick @ 1:10/drill @ 1:05/swim @ 1:00)
150 easy cool down
*4600 Total*

B:
500 warm up w/fins
10x50 kick w/fins @ :60
5x100 @ 2:30 (50 drill/50 build)
100 pull @ 2:00
200 pull @ 4:00
300 pull @ 6:00
400 pull @ 8:00 + extra :60
400 swim @ 8:00
300 swim @ 6:00
200 swim @ 4:00
100 swim @ 2:00
200 easy cool down
*3700 Total*

C:
400 warm up w/fins
8x50 kick w/fins w/:30 sec rest
4x100 w/:45 sec rest (50 drill/50 build)
100 pull w/:30 sec rest
200 pull w/:30 sec rest
300 pull w/:30 sec rest + extra :30
300 swim w/:30 sec rest
200 swim w/:30 sec rest
100 swim w/:30 sec rest
100 easy cool down
*2500 Total*