** Long Course Meters**

A:
700 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (IM order, 25 drill/25 swim)
4x50 @ 2:00 (IM order, 25 ALL OUT FAST/25 recovery)
600 pull (3/5/7 breathing pattern by 50)
6x50 @ 1:00 paddles only (descend 1-3, 4-6)
3 x [50 @ :50
100 @ 1:40
150 @ 2:30
all swim]
200 cool down
*3800 Total*

B:
600 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (25 drill/25 swim)
4x50 @ 2:00 (25 ALL OUT FAST/25 recovery)
500 pull (3/5 breathing pattern by 50)
6x50 @ 1:15 (descend 1-3, 4-6)
3 x [50 @ :60
100 @ 2:00
all swim]
100 cool down
*3000 Total*

C:
500 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 w/:20 sec rest (25 drill/25 swim)
4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery)
400 pull (3/5 breathing pattern by 50)
6x50 w/:30 rest (descend 1-3, 4-6)
100 cool down
*2300 Total