*Long course Meters*

A:
200 swim
200 kick
200 pull
200 swim
5x100 IM @ 2:00 (drill the fly)
6 minute kick w/board (:30 sec easy, :20 sec FAST!)
5x100 swim @ 1:45 (breath every 5)
6 minute vertical kick (:30 sec easy, :20 sec FAST!)
50 easy swim
5x100 pull @ 1:30
6x:30 sec FAST kick against the wall (:30 rest)
50 easy swim
5x100 swim @ 1:45 (last 25 FAST!)
200 cool down
*4000 Total (estimate)*

B:
200 swim
200 kick
200 pull
200 swim
6x50 @ 1:15 (25 drill/25 swim)
6 minute kick w/board (:30 sec easy, :20 sec FAST!)
8x50 swim @ 1:10 (breath every 5)
6 minute vertical kick (:30 sec easy, :20 sec FAST!)
50 easy swim
4x100 pull @ 2:00
6x:30 sec FAST kick against the wall (:30 rest)
50 easy swim
4x100 swim @ 2:00 (last 25 FAST!)
200 cool down
*3500 Total (estimate)*

C:
200 swim
200 kick
200 pull
200 swim
6x50 w/:20 sec rest (25 drill/25 swim)
6x50 swim w/:20 sec rest (breath every 5)
4x100 pull w/:30 sec rest
4x100 swim w/:30 sec rest (last 25 FAST!)
100 cool down
*2300 Total*