*Long Course Meters*

A:
500 swim
4x50 @ :60 (sailboat drill)
8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard))
100 easy swim
6x50 @ :60 (25 tarzan drill/25 swim)
300 swim (no walls)
6x50 @ :60 (25 kick underwater fast/25 swim ez)
300 swim (no walls)
3 x [200 pull smooth @ 3:00
2x50 w/paddles only @ :60 FAST!]
4xSuicides @ 2:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
200 cool down
*4100 Total*

B:
500 swim
2x50 @ 1:15 (sailboat drill)
8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard))
100 easy swim
6x50 @ 1:10 (25 tarzan drill/25 swim)
300 swim (no walls)
6x50 @ 1:15 (15 kick underwater fast/35 swim ez)
300 swim (no walls)
2 x [200 pull smooth @ 4:00
2x50 w/paddles only @ 1:15 FAST!]
2xSuicides @ 3:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
200 cool down
*3300 Total*

C:
400 swim
8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard))
100 easy swim
4x50 w/:20 rest (25 tarzan drill/25 swim)
300 swim (no walls)
4x50 w/:20 rest (15 kick underwater fast/35 swim ez)
300 swim (no walls)
2xSuicides w/:30 seconds rest (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
100 cool down
*2100 Total*