*Long Course Meters*

A:
10 minute choice warm up
10x50 @ 1:10 (25 kick/25 swim)
6x200 pull @ 3:15 (descend 1-3, 4-6)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
6x150 swim @ 2:20 (descend 1-3, 4-6)
4x50 swim @ :60 (25 FAST!/25 easy)
100 easy recovery
6x100 swim @ 1:40 (descend 1-3, 4-6)
200 cool down
*4500 Total*

B:
10 minute choice warm up
8x50 @ 1:30 (25 kick/25 swim)
6x150 pull @ 3:15 (descend 1-3, 4-6)
4x50 swim @ 1:15 (25 FAST!/25 easy)
50 easy recovery
6x100 swim @ 2:15 (descend 1-3, 4-6)
4x50 swim @ 1:15 (25 FAST!/25 easy)
50 easy recovery
6x50 pull @ 1:10 (descend 1-3, 4-6)
200 cool down
*3300 Total*

C:
10 minute choice warm up
6x50 w/:30 seconds rest (25 kick/25 swim)
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
4x100 pull w/:20 rest (descend 1-4)
4x50 swim w/:15 rest (25 FAST!/25 easy)
50 easy recovery
6x50 pull w/:15 rest (descend 1-3, 4-6)
100 cool down
*2300 Total*