*Long Course Meters*

A:
500 choice warm up
400 IM (25 kick/25 drill/25 swim/25 free, repeat)
3 x [4x50 @ :60 (descend stroke count 1-4)
2x100 IM @ 2:00)
RELAYS!
4x200 pull @ 3:20 (3/5/7/3 breathing pattern by 50)
200 cool down
*3100 Total*

B:
500 choice warm up
400 (25 kick/25 drill/25 swim/25 non-free, repeat)
3 x [4x50 @ 1:10 (descend stroke count 1-4)
1x100 free w/perfect technique @ 2:15)
RELAYS!
4x150 pull @ 3:00 (3/5/3 breathing pattern by 50)
200 cool down
*2600 Total*

C:
400 choice warm up
300 (50 drill/50 swim)
12x50 w/:15 seconds rest (descend stroke count 1-4)
4x150 pull w/:30 seconds rest (3/5/3 breathing pattern by 50)
200 cool down
*2100 Total*