*Long Course Meters*

A:
4x200 w/fins @ 3:30
8x50 @ :60 (25 underwater kick/25 easy swim)
8x100 @ 2:00 (IM Order: 25 kick/50 drill/25 swim)
6 x [150 @ 3:00...25 fly/25 free/25 back/25 free/25 breast/25 free
50 @ 1:15...FAST freestyle from dive!]
100 easy
300 pull @ 5:00
2x150 pull @ 2:30
3x100 pull @ 1:40
100 easy cool down
*4300 Total*

B:
4x200 w/fins @ 4:00
8x50 @ 1:15 (25 underwater kick/25 easy swim)
6x100 @ 2:30 (25 kick/50 drill/25 swim)
5 x [150 @ 3:30...easy swim free
50 @ 1:30...FAST freestyle from dive!]
100 easy
4x100 pull @ 2:00
100 easy cool down
*3400 Total*

C:
3x200 w/fins w/:30 seconds rest
6x50 w/:20 sec rest (kick w/fins & board)
4x100 w/:30 (25 kick/50 drill/25 swim)
3 x [150 w/:20...easy swim free
50 w/:60 sec rest...FAST freestyle!]
4x100 pull w/:30 sec rest
100 easy cool down
*2400 Total*