*Long Course Meters*

A:
500 warm up
400 IM (kick/drill/swim/free by 25)
4x100 IM @ 2:00
8x50 @ :55 (freestyle, build to FAST!)
6x100 @ 1:45
5x100 @ 1:40
extra :20 rest
4x100 @ 1:35
extra :20 rest
3x100 @ 1:30
extra :30 rest
2x100 @ 1:25
extra :40 rest
1x100 FAST (try for under 1:20!!)
100 easy recovery
8x50 w/board (odds: kick @ 1:15, evens: pull @ 1:00)
100 cool down
*4400 Total*

B:
500 warm up
400 free (kick/swim/drill/swim by 25)
8x50 @ 1:10 (freestyle, build to FAST!)
5x100 @ 2:15
extra :20 rest
4x100 @ 2:05
extra :20 rest
3x100 @ 2:00
extra :30 rest
2x100 @ 1:55
extra :40 rest
1x100 FAST (try for under 1:50!!)
100 easy recovery
6x50 w/board (odds: kick @ 1:15, evens: pull @ 1:00)
100 cool down
*3300 Total*

C:
500 warm up
400 free (kick/swim/drill/swim by 25)
8x50 w/:30 sec rest (freestyle, build to FAST!)
8x100 w/:30 rest (2 swim, 2 pull, repeat)
6x50 w/board w/:20 sec rest(odds: kick, evens: pull)
100 cool down
*2500 Total*