**Long Course Meters**

A:
600 warm up (100 swim/50 kick)
8x50 pull (4 @ :60, 4 @ :55)
8x100 pull (4 @ 1:30, 4 @ 1:25)
8x50 swim (4 @ :55, 4 @ :50)
6x150 @ 2:45 (50 kick/100 swim)
12x50 @ :60 (2 drill/1 swim)
200 cool down
*3900 Total*

B:
600 warm up (100 swim/50 kick)
6x50 pull (3 @ 1:10, 3 @ 1:05)
6x100 pull (3 @ 2:15, 3 @ 2:05)
6x50 swim (4 @ 1:05, 4 @ :60)
4x150 @ 3:30 (50 kick/100 swim)
9x50 @ 1:15 (2 drill/1 swim)
150 cool down
*3000 Total*

C:
600 warm up (100 swim/50 kick)
6x50 pull w/:20 sec rest
6x50 swim w/:20 sec rest
4x150 w/:30 sec rest (50 kick/100 swim)
100 cool down
*1900 Total*