*Long Course Meters*

A:
500 warm up
8x50 @ :60 (descend stroke count 1-4, 5-8)
8x50 @ :60 (25 Fast, 25 easy)
4 x [150 @ 2:30 (maintain lowest stroke count from earlier 50s)
100 build @ 1:45
50 SPRINT! from a dive @ :60]
100 easy
6x150 @ 3:00 (100 swim/25 SPRINT kick/25 easy kick)
400 cool down (50 free/50 non free)
*3900 Total*

B:
500 warm up
8x50 @ 1:15 (descend stroke count 1-4, 5-8)
6x50 @ 1:10 (25 Fast, 25 easy)
3 x [150 @ 3:15 (maintain lowest stroke count from earlier 50s)
100 build @ 2:15
50 SPRINT! from a dive @ 1:15]
100 easy
4x150 @ 4:00 (100 swim/25 SPRINT kick/25 easy kick)
300 cool down (50 free/50 non free)
*3100 Total*

C:
500 warm up
8x50 w/:15 seconds rest (descend stroke count 1-4, 5-8)
6x50 w/:20 rest (25 Fast, 25 easy)
4 x [100 w/:15 rest (maintain lowest stroke count from earlier 50s)
100 build w/:30 rest]
300 cool down (50 free/50 non free)
*2300 Total*