**Long Course Meters**

A:
800 warm up (150 swim/50 kick)
4x50 drill @ :60 (double-stop catch up)
4x50 drill @ :60 (6/3/6)
4x50 drill @ :60 (catch up with single paddle or stick)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
400 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
300 recovery w/board (50 kick/50 sailboat drill)
12x50 @ :55 (3/5/7/9 breathing pattern by 50)
200 cool down
*3800 Total*

B:
800 warm up (150 swim/50 kick)
4x50 drill @ 1:15 (double-stop catch up)
4x50 drill @ 1:15 (6/3/6)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
300 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
200 recovery w/board (50 kick/50 sailboat drill)
9x50 @ 1:10 (3/5/7 breathing pattern by 50)
150 cool down
*3000 Total*

C:
600 warm up (150 swim/50 kick)
3x50 drill w/:20 rest (double-stop catch up)
3x50 drill w/:20 rest (6/3/6)
8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick)
4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!)
200 recovery (50 free/50 non free)
4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle)
200 recovery w/board (50 kick/50 sailboat drill)
200 cool down
*2200 Total*