**Long Course Meters**

A:
8x100 @ 1:45
4x50 pull @ :50
4x100 pull @ 1:40
4x150 pull @ 2:15
4x200 swim @ 3:10
100 easy
5x100 @ 2:00 (25 kick/25 drill/50 swim)
6 x [25 SPRINT
:60 sec vertical kick (strong effort)]
6x50 @ :60 cool down
*4300 Total*

B:
5x100 @ 2:30
4x50 pull @ 1:10
4x100 pull @ 2:10
4x150 pull @ 3:10
100 easy
5x100 @ 2:30 (25 kick/25 drill/50 swim)
6 x [25 SPRINT
:60 sec vertical kick (strong effort)]
6x50 @ 1:15 cool down
*3200 Total*

C:
5x100 w/:30 sec rest
4x50 pull w/:20 sec rest
4x100 pull w/:20 sec rest (3/5 breathing pattern by 50)
100 easy swim
5x100 w/:30 sec rest (25 kick/25 drill/50 swim)
3 x [25 SPRINT
:30 sec vertical kick (strong effort)
:30 sec rest on wall or lane rope]
6x50 w/:15 sec rest (easy cool down)
*2300 Total*