**Long Course Meters**

A:
500 warm up
400 kick/swim by 50
300 IM (kick/drill/swim by 25)
200 (10 strokes off each wall super FAST!)
100 tarzan drill
5 x [50 kick @ 1:10
100 swim @ 1:30]
50 easy recovery
3 x [100 kick @ 2:15
200 swim @ 3:15]
100 easy recovery
3 x Suicides! (15m/30m/50m) (see Terms & Definitions)
200 cool down
*4100 Total*

B:
500 warm up
400 (kick/swim by 50)
300 (non-free/free by 50)
200 (10 strokes off each wall super FAST!)
100 (25 tarzan drill/25 swim/repeat)
4 x [50 kick @ 1:30
100 swim @ 2:00]
50 easy recovery
2 x [100 kick @ 3:00
200 swim @ 4:00]
50 easy recovery
3 x Suicides! (15m/30m/50m) (see Terms & Definitions)
100 cool down
*3500 Total*

C:
400 warm up
300 (kick/swim by 50)
200 (10 strokes off each wall super FAST!)
100 (25 tarzan drill/25 swim/repeat)
4 x [50 kick w/:20 rest
100 swim w/:20 rest]
1 x [100 kick w/:20 rest
200 swim w/:20 rest]
50 easy recovery
2 x Suicides! (15m/30m/50m) (see Terms & Definitions)
100 cool down
*2400 Total*