**Long Course Meters**

A:
600 warm up (200swim/100 kick)
8x50 @ :60 (odds: kick/swim; evens: drill/swim)
2 x [4x100 @ 1:30 swim
400 pull (negative split) w/:30 rest]
8x50 @ :60 (IM order/free by 25)
4x100 IM @ 1:50
400 pull (negative split) w/:30 rest
8x50 @ :55 free (descend stroke count 1-4)
200 cool down
*4400 Total*

B:
600 warm up (200swim/100 kick)
8x50 @ 1:15 (odds: kick/swim; evens: drill/swim)
2 x [4x100 @ 2:00 swim
400 pull w/:30 rest]
6x50 @ 1:15 (25 free/25 non-free)
6x50 @ 1:05 free (descend stroke count 1-3)
200 cool down
*3400 Total*

C:
600 warm up (200swim/100 kick)
6x50 w/:15 seconds rest (odds: kick/swim; evens: drill/swim)
2 x [3x100 swim w/:20 rest
300 pull w/:30 rest]
6x50 free (descend stroke count 1-3)
100 cool down
*2500 Total*