*Long course Meters*

A:
600 choice warm up
4x150 @ 2:45 (kick/drill/swim by 50)
6x50 @ :55 (5/7/9 breathing pattern by 50)
3 x [150 build @ 2:30
100 FAST @ 1:45]
50 easy
500 pull (25 FAST, 75 easy, repeat)
4 x [100 build @ 1:45
50 FAST @ :60]
50 easy
500 NO Walls (10 strokes fast after each turn)
200 cool down
*4100 Total*

B:
600 choice warm up
4x150 @ 3:30 (kick/drill/swim by 50)
6x50 @ 1:10 (3/5/7 breathing pattern by 50)
4 x [100 build @ 2:00
50 FAST @ 1:30]
50 easy
400 pull (25 FAST, 75 easy, repeat)
4 x [50 build @ 1:10
25 FAST/25 easy @ 1:10]
50 easy
300 NO Walls
200 cool down
*3500 Total*

C:
400 choice warm up
4x150 w/:30 seconds rest (kick/drill/swim by 50)
4 x [100 build w/:20 seconds rest
50 FAST w/:30 rest]
50 easy
300 pull (smooth)
300 NO Walls
100 cool down
*2250 Total*