**Long Course Meters**

A:
900 warm up…3x(200 free, 100 IM drill)
8x100 @ 2:00 (kick/swim/drill/swim by 25…IM order)
3 x: (200 pull @ 3:10, 2x100 IM @1:45)
6x50 with band @ 1:05
6x100 pull @ 1:40 (3/5 breathing pattern by 50)
3 x: (100 free @ 1:30, 2x50 @ :60 fly/back, breast/free)
200 cool down
*4400 Total*

B:
600 warm up…2x(200 free, 100 drill)
6x100 @ 2:20 (kick/swim/drill/swim by 25)
3 x: (200 pull @ 3:45, 2x100 free @1:55)
2x150 free @ 3:00 (5/3/5 breathing pattern by 50)
3 x: (100 pull @ 1:55, 2x50 free @ :55)
200 cool down
*3500 Total*

C:
600 warm up…2x(200 free, 100 drill)
5x100 w/:60 rest (kick/swim/drill/swim by 25)
4 x: (100 pull w/:30 rest, 2x50 swim w/:15 rest)
2x150 free w/:60 rest (5/3/5 breathing pattern by 50)
100 cool down
*2300 Total*