**Long Course Meters**

A:
800 warm up (kick every 4th 50)
8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:10, 4@ 1:00)
8x100 pull (4 @ 1:30, 4@ 1:25)
8x200 @ 3:30 (100 free/100 IM)
200 cool down
*4200 Total*

B:
600 warm up (kick every 4th 50)
6x50 swim @ 1:15 (descend stroke count by 1 stroke, 1-3 & 4-6)
6x50 kick (3@ 1:30, 3@ 1:20)
6x100 pull (4@ 2:00, 4 @ 1:55)
6x200 @ 4:30 (150 free/50 non free)
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
4x50 swim w/:30 rest (descend stroke count each 50 by 1 stroke)
4x50 kick w/:30 rest
4x100 pull w/:45 rest
4x200 w/:60 sec rest (150 swim/50 drill)
100 cool down
*2100 Total*