**Long Course Meters**

A:
700 choice warm up
12x50 swim (3 @ :60, 3 @ :55, 3@ :50, 3@ :45)
2 x [400 pull @ 6:30
2x200 pull @ 3:15
6x50 @ :60 (odds: fly/back, evens: breast/free by 25)]
4x150 w/fins @ 2:30 (100 swim/50 kick)
200 cool down
*4300 total*

B:
600 choice warm up
12x50 swim (4 @ 1:15, 4 @ 1:05, 4@ :55)
2 x [300 pull @ 6:00
2x150 pull @ 3:00
6x50 @ 1:15 (25 free/25non-free)]
4x100 w/fins @ 2:30 (50 swim/50 kick)
200 cool down
*3600 total*

C:
500 choice warm up
8x50 swim w/:15 seconds rest (2 drill, 2 swim with perfect technique)
300 pull w/:30 rest
3x100 swim w/:15 rest
6x50 w/:15 rest  (25 free/25 non free)
300 pull w/:30 rest
3x100 swim w/:15 rest
100 cool down
*2500 total*