*Long Course Meters*

A:
500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim (build) @ :55
4x100 @ 1:45 (25 FAST, 75 easy)
5 x [200 pull @ 3:15
3x50 FAST @ :45
1x50 easy @ 1:30]
600 cool down (100 free/50 non free)
*4100 Total*

B:
500 warm up
4x50 kick @ 1:30
4x50 drill @ 1:20
4x50 swim (build) @ 1:10
4x100 @ 2:15 (25 FAST, 75 easy)
3 x [200 pull @ 4:15
3x50 FAST @ :60
1x50 easy @ 2:00]
600 cool down (100 free/50 non free)
*3300 Total*

C:
400 warm up
4x50 kick w/:20 seconds rest
4x50 drill w/:15 rest
4x50 swim (build) w/:20 rest
4x100 w/:20 rest (25 FAST, 75 easy)
2 x [200 pull w/:20 rest
3x50 FAST w/:10 rest
1x50 easy w/:60 rest]
300 cool down (100 free/50 non free)
*2500 Total*