*Long Course Meters*

A:
600 choice warm up
6x50 kick @ 1:15
6x50 drill @ 1:05
6x50 swim (build to fast!) @ :55
4x100 @ 1:40 (#1: first 25 FAST, remainder easy; #2: second 25 FAST, remainder easy; etc)
5 x [50 SPRINT
10 seconds rest
100 Strong
10 seconds rest
50 SPRINT
get 200 time by subtracting 20 seconds from total
200 easy recovery (equipment is allowed, your choice)]
400 cool down (3/5 breathing pattern by 50)
*4300 Total*

B:
600 choice warm up
6x50 kick @ 1:30
6x50 drill @ 1:20
6x50 swim (build to fast!) @ 1:10
4 x [50 SPRINT
10 seconds rest
100 Strong
10 seconds rest
50 SPRINT
get 200 time by subtracting 20 seconds from total
200 easy recovery (equipment is allowed, your choice)]
400 cool down (3/5 breathing pattern by 50)
*3500 Total*

C:
400 choice warm up
6x50 kick w/:30 seconds rest
6x50 drill w/:20 rest
6x50 swim (build to fast!) w/:30 rest
3 x [50 FAST
10 seconds rest
150 Strong
get 200 time by subtracting 10 seconds from total
200 easy recovery (equipment is allowed, your choice)]
100 cool down
*2500 Total*