**Long Course Meters**

A:
500 choice warm up
4x150 @ 2:50 (kick/drill/swim by 50)
4x200 pull @ 3:05
4x250 @ 5:00 (free/back/free/back/free by 50)
4x300 @ 5:00 (swim, descend 1-4)
200 cool down
*4300 Total*

B:
500 choice warm up
4x150 @ 3:30 (kick/drill/swim by 50)
4x150 pull @ 3:00
4x150 @ 3:20 (free/non-free/free by 50)
4x200 @ 4:00 (swim, descend 1-4)
200 cool down
*3300 Total*

C:
500 choice warm up with fins
4x150 w/:30 seconds rest (kick/drill/swim by 50)
4x150 pull w/:20 seconds rest
4x150 w/:30 rest (free/non-free/free by 50)
200 cool down
*2500 Total*