*Long Course Meters*

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
100 pull @ 1:40
200 pull @ 3:10
300 pull @ 4:40
400 pull @ 6:10
extra :30 rest
400 swim @ 6:10
300 swim @ 4:40
200 swim @ 3:10
100 swim @ 1:40
100 easy recovery
16x50 @ :50 (steady pace)
600 easy w/fins (100 swim/50 kick)
200 cool down
*4600 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
100 pull @ 2:15
200 pull @ 4:15
300 pull @ 6:15
extra :30 rest
400 swim @ 8:15
300 swim @ 6:15
200 swim @ 4:15
100 swim @ 2:15
100 easy recovery
12x50 @ :60 (steady pace)
400 easy w/fins (50 swim/50 kick)
200 cool down
*3800 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
100 pull w/:20 rest
200 pull w/:30 rest
300 pull w/:40 rest
300 swim w/:40 rest
200 swim w/:30 rest
100 swim w/:20 rest
8x50 w/:15 sec rest (steady pace)
300 easy w/fins (50 swim/50 kick)
100 cool down
*2600 Total*