*Long Course Meters*

A:
10 minute choice warm up
6x50 @ 1:05 (25 kick/25 drill)
500 pull w/:30 rest (smooth pace)
5x100 @ 1:40 (descend 1-5)
6:00 kick (:40 easy, :20 FAST!)
50 easy recovery
400 pull w/:30 rest (smooth pace)
4x100 @ 1:35 (descend 1-4)
5:00 kick (:35 easy, :25 FAST!)
50 easy recovery
300 pull w/:30 rest (smooth pace)
3x100 @ 1:30 (descend 1-3)
4:00 kick (:30 easy, :30 FAST!)
200 cool down
*4300-ish total*

B:
10 minute choice warm up
6x50 @ 1:20 (25 kick/25 drill)
400 pull w/:30 rest (smooth pace)
4x100 @ 2:00 (descend 1-4)
6:00 kick (:40 easy, :20 FAST!)
50 easy recovery
300 pull w/:30 rest (smooth pace)
3x100 @ 1:55 (descend 1-3)
5:00 kick (:35 easy, :25 FAST!)
50 easy recovery
200 pull w/:30 rest (smooth pace)
2x100 @ 1:50 (make interval!)
4:00 kick (:30 easy, :30 FAST!)
200 cool down
*3400-ish total*

C:
10 minute choice warm up
6x50 w/:20 rest (25 kick/25 drill)
400 pull w/:30 rest (smooth pace)
4x100 w/:15 rest (descend 1-4)
6:00 kick (:40 easy, :20 FAST!)
50 easy recovery
300 pull w/:30 rest (smooth pace)
3x100 w/:15 rest (descend 1-3)
5:00 kick (:35 easy, :25 FAST!)
100 cool down
*2600-ish total*