**Long Course Meters**

A:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:05 (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins @ 1:40
5x100 @ 1:45 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
12x50 @ :60 (2 easy, 1 FAST!)
100 easy
4 x [150 FAST @ 2:00
100 recovery @ 2:30]
300 cool down
*4200 Total*

B:
600 warm up (150 swim/50 kick)
12x50 drill @ 1:20 (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins @ 2:00
5x100 @ 2:10 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
100 easy
12x50 @ 1:10 (2 easy, 1 FAST!)
200 cool down
*3100 Total*

C:
400 warm up (150 swim/50 kick)
12x50 drill w/:20 seconds rest (4: catch-up, 4: fist drill, 4: 6/3/3)
5x100 kick w/fins w/:30 sec rest
5x100 w/:40 sec rest (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!)
100 cool down
*2100 Total*