Long Course Meters

A:
500 choice warm up
6x100 @ 2:00 (25 kick/25 drill/50 swim)
8 x :15 second "partner kicks"
8x50 @ :55 swim (breathing every 5)
500 swim w/no walls (turn @ the 'T')
:30 sec rest
400 pull (negative split time & effort)
:30 sec rest
300 swim w/no walls
:30 sec rest
200 pull (negative split)
:30 sec rest
100 swim w/head up (Tarzan Drill)
6x50 swim @ 1:30 w/:30 sec vertical kick
200 cool down
*4300 Total*

B:
500 choice warm up
5x100 @ 2:30 (25 kick/25 drill/50 swim)
8 x :15 second "partner kicks"
6x50 @ 1:05 swim (breathing every 5)
400 swim w/no walls (turn @ the 'T')
:30 sec rest
300 pull (negative split time & effort)
:30 sec rest
200 swim w/no walls
:30 sec rest
100 swim w/head up (Tarzan Drill)
4x50 swim @ 1:45 w/:30 sec vertical kick
200 cool down
*3100 Total*

C:
400 choice warm up
4x100 w/:30 sec rest (25 kick/25 drill/50 swim)
6 x :15 second "partner kicks"
6x50 w/:20 sec rest (breathing every 5)
300 swim w/no walls (turn @ the 'T')
:30 sec rest
200 pull (negative split time & effort)
:30 sec rest
100 swim w/head up (Tarzan Drill)
4x50 swim @ 2:30 w/:30 sec vertical kick
100 cool down
*2300 Total*