Long Course Meters

A:
10 min choice warm up
600 (50 kick w/board, 50 pull w/board)
3 x [50 @ :60
100 @ 1:40
150 @ 2:20
200 @ 3:00
ALL pull]
600 w/ fins (50 kick on back, 50 swim)
3 x [50 @ :50
100 @ 1:30
150 @ 2:10
ALL swim]
200 easy
*4700 Total*

B:
10 min choice warm up
500 (50 kick w/board, 50 pull w/board)
2 x [50 @ :60
100 @ 2:00
150 @ 3:00
200 @ 4:00
ALL pull]
500 w/ fins (50 kick on back, 50 swim)
2 x [50 @ :60
100 @ 2:00
150 @ 3:10
ALL swim]
200 easy
*3500 Total*

C:
10 min choice warm up
400 (50 kick w/board, 50 pull w/board)
5x100 pull w/:20 sec rest
500 w/ fins (50 kick on back, 50 swim)
5x100 swim w/:30 sec rest (breathing every 5)
100 easy
*2400 Total*