**Long Course Meters**

A:
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ :60 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
4x50 @ :60 (25 drill IM order, 25 free drill)
5x300 @ 5:00 (100 free, 100 IM, 100 free)
100 easy
400 Drafting (swim w/2-3 other people, rotate leader each 100)
100 easy
6x100 pull @ 1:40 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
*4400 Total*

B:
500 warm up
4x50 @ 1:15 (25 right arm, 25 left arm)
4x50 @ 1:15 (25 catch up, 25 fingertip drag)
4x50 @ 1:15 (25 Tarzan, 25 6-3-6 drill)
4x50 @ 1:15 (25 fist drill, 25 underwater recovery)
6x150 @ 3:30 (50 free, 50 non-free, 50 free)
100 easy
6x100 pull @ 2:00 (odds: 3/5 evens:3/7 breathing pattern by 25)
200 cool down
*3100 Total*

C:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
4x100 pull w/:30 rest (3/5/3/7 breathing pattern by 25)
100 cool down
*2400 Total*