*Long Course Meters*

A:
4x200 warm up (#1 @ 4:00, #2-4 @ 3:30)
8x100 (odds: free @ 1:40, evens: IM @ 2:00)
16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat)
200 easy
15 minute obstacle course
400 easy cool down
*3500 Total*

B:
4x150 warm up (#1 @ 3:30, #2-4 @ 3:00)
6x100 (odds: free @ 2:00, evens: non-free/free @ 2:30)
12x50 (#1-3: breathing every 5, #4-6: descend stroke count, repeat)
200 easy
15 minute obstacle course
300 easy cool down
*2800 Total*

C:
500 warm up
5x100 w/:20 rest (odds: free, evens: non-free/free)
10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes)
100 easy
15 minute obstacle course
200 easy cool down
*2200 Total*