*Long Course Meters*

A:
400 swim
300 pull
200 kick
100 non-free
8x50 @ 1:10 (25 sprint 3-wide/25 easy)
400 swim (NO Walls!)
6x50 @ 1:05 (25 tarzan drill/25 swim)
300 swim (NO Walls!)
4x50 @ 1:15 (5 strokes, somersault, 5 strokes, repeat)
200 swim (NO Walls!)
4x50 @ 1:10 (25 drill/25 swim IM order)
3x200 IM @ 3:30 (25 stroke/25 free)
200 cool down
*3800 Total*

B:
400 swim
300 pull
200 kick
100 non-free
8x50 @ 1:20 (25 sprint 3-wide/25 easy)
400 swim (NO Walls!)
6x50 @ 1:15 (25 tarzan drill/25 swim)
300 swim (NO Walls!)
4x50 @ 1:30 (10 strokes, somersault, 10 strokes, repeat)
200 swim (NO Walls!)
200 cool down
*3000 Total*

C:
400 swim
300 pull
200 kick
100 non-free
300 swim (NO Walls!)
6x50 w/:15 seconds rest (25 tarzan drill/25 swim)
300 swim (NO Walls!)
6x50 w/:15 rest (kick/drill/swim by 50)
200 cool down
*2400 Total*