*Long Course Meters*

A:
400 warm up
4x100 swim @ 1:45
300 pull
3x100 pull @ 1:40
200 IM
2x100 IM @ 2:15
100 swim
4x25 strong swim @ :30
4 x [100 build @ 1:40
50 FAST!! @ :60]
400 pull (3/5 breathing pattern by 50)
4 x [50 kick FAST @ 1:15
100 strong swim @ 1:30]
400 pull (3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
400 warm up
4x100 swim @ 2:15
300 pull
3x100 pull @ 2:10
200 non-free/free by 50
8x25 strong swim @ :40
4 x [50 build @ 1:10
50 FAST!! @ :60]
300 pull (3/5 breathing pattern by 50)
4 x [50 kick FAST @ 1:45
50 strong swim @ 1:10]
300 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
300 warm up
3x100 swim w/:20 rest
200 pull
2x100 pull w/:20 rest
100 free
4x25 strong swim w/:15 rest
6 x [50 build w/:10 rest
50 FAST!! w/:30 rest]
300 pull (3/5 breathing pattern by 50)
200 cool down
*2300 Total*