*Long Course Meters*

A:
800 warm up w/fins
12x50 kick w/fins @ :55
5x100 @ 2:00 (25 kick/25 drill/50 swim)
6x50 pull @ :50
2 x (200 @ 3:05, 150 @ 2:20, 100 @ 1:35, 50 @ :50) all pull
2 x (200 @ 3:20, 150 @ 2:30, 100 @ 1:40, 50 @ :50) all swim
8x50 @ :60 (from middle of pool) 25 ez/25 fast
200 cool down
*4800 Total*

B:
800 warm up w/fins
10x50 kick w/fins @ :60
5x100 @ 2:30 (25 kick/25 drill/50 swim)
6x50 pull @ 1:05
1 x (200 @ 3:45, 150 @ 2:50, 100 @ 1:55, 50 @ :60) all pull
2 x (200 @ 4:00, 150 @ 3:00, 100 @ 2:00, 50 @ :60) all swim
6x50 @ 1:15 (from middle of pool) 25 ez/25 fast
200 cool down
*3800 Total*

C:
500 warm up w/fins
8x50 kick w/fins w/:20 sec rest
4x100 w/:30 sec rest (25 kick/25 drill/50 swim)
1 x (200, 150, 100, 50) all pull w/:30 sec rest
1 x (200, 150, 100, 50) all swim w/:30 sec rest
4x50 w/:30 sec rest (from middle of pool) 25 ez/25 fast
100 cool down
*2500 Total*