*Long Course Meters*

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
5x200 pull @ 3:10 (descend 1-5)
4x300 @ 5:30 (100 IM/100 free/100 IM)
6x150 @ 2:40 with fins (100 swim/50 kick)
200 cool down
*4200 total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x150 pull @ 3:00
4x250 @ 5:30 (50 free/50 non-free/50 free/50 non/50 free)
4x150 w/:15 seconds rest, with fins (100 swim/50 kick)
200 cool down
*3600 total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
4x150 pull w/:20-:30 seconds rest (descend 1-4)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 w/:20 rest with fins (100 swim/50 kick)
100 cool down
*2500 total*