**Long Course Meters**

A:
800 snake warm up
2 x [4x50 @ :55 (25 fast/25 easy)
3x100 @ 1:45 (build to fast)]
3 x [200 pull easy @ 3:15
100 swim FAST @ 1:45
100 pull easy @ 1:45
50 swim FAST @ :60
50 easy recovery @ 1:30]
400 IM (25 kick/25 drill/25 swim/25 freestyle)
4x100 IM @ 1:45 (free/back/breast/free by 25)
200 cool down
*4300 Total*

B:
800 snake warm up
4x50 @ 1:10 (25 fast/25 easy)
3x100 @ 2:15 (build to fast)
4x50 @ 1:10 (25 fast/25 easy)
2 x [200 pull easy @ 4:00
100 swim FAST @ 2:15
100 pull easy @ 2:15
50 swim FAST @ 1:15
50 easy recovery @ 2:00]
400 straight (25 kick/25 swim/25 drill/25 swim)
6x50 @ 1:15 (25 free/25 non-free)
200 cool down
*3400 Total*

C:
600 snake warm up
4x50 w/:20 sec rest (25 fast/25 easy)
3x100 w/:40 sec rest (build to fast)
3 x [200 pull easy w/:30 rest
100 swim FAST w/:60 rest]
300 straight (25 kick/25 swim/25 drill/25 swim)
100 cool down
*2400 Total*