*Long Course Meters*

A:
600 warm up (4x:100 swim/50 kick)
14x50 @ 1:20 (odds: Sprint Kick, evens: easy pull w/board)
2 x [50, 100, 150, 200 pull @ :45 sec per 50m)
2 x [50, 100, 150, 200 swim @ :50 sec per 50m)
50 easy recovery
9x100 IM (3x: 1 kick @ 2:20, 1 drill @ 2:10, 1 swim @ 2:00)
200 cool down
*4400 Total*

B:
600 warm up (4x:100 swim/50 kick)
12x50 @ 1:30 (odds: Sprint Kick, evens: easy pull w/board)
2 x [50, 100, 150, pull @ :55 sec per 50m)
2 x [50, 100, 150, swim @ :60 sec per 50m)
50 easy recovery
6x100 w/:20 sec rest (50 free/50 non-free)
200 cool down
*3200 Total*

C:
600 warm up (4x:100 swim/50 kick)
8x50 w/:30 sec rest (odds: Sprint Kick, evens: easy pull w/board)
50, 100, 150, pull w/:30 sec rest
50, 100, 150, swim w/:30 sec rest
4x100 w/:30 sec rest (3/5 breathing pattern by 50)
100 cool down
*2100 Total*