*Long Course Meters*

A:
10 minute choice warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
[50, 100, 150, 200, 250, 200, 150, 100, 50, all pull (:60 for first & last 50, add or subtract :40 per additional 50)
6x50 @ :60 (sailboat drill w/board)
4x150 @ 2:45 (100 swim, 50 kick)
4x50 @ :60 (as few strokes as possible!)
[50, 100, 150, 200, 150, 100, 50, all swim (:60 for first & last 50, add or subtract :45 per additional 50)
200 cool down
*4300 total*

B:
10 minute choice warm up
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
[50, 100, 150, 200, 200, 150, 100, 50, all pull (:60 per 50...LONG smooth strokes)
6x50 @ 1:10 (sailboat drill w/board)
4x150 @ 3:30 (100 swim, 50 kick)
6x50 @ 1:15 (as few strokes as possible!)
200 cool down
*3300 total*

C:
10 minute choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
[50, 100, 150, 150, 100, 50, all pull (:20 rest between each segment...LONG smooth strokes)
6x50 w/:20 rest (sailboat drill w/board)
3x150 w/:30 rest (100 swim, 50 kick)
4x50 w/:15 rest (as few strokes as possible!)
100 cool down
*2450 total*