**Long Course Meters**

A:
200 swim
200 kick
200 pull
200 swim
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x150 @ 2:30 (free/back/free by 50)
8x25 @ :30 (first 10 strokes FAST!)
4 x Down & Overs @ 2:30
100 easy
4x :20 second Kickboard-Wars w/:30 rest
100 easy
4x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
12x50 swim (4 rounds: 2 @ :40, 1 @ :60)
200 cool down
*4300-ish Total*


B:
200 swim
200 kick
200 pull
200 swim
6x50 @ 1:10 (descend stroke count 1-6)
4x100 @ 2:30 (25 non-free/75 free)
8x25 @ :40 (first 10 strokes FAST!)
3 x Down & Overs @ 3:30
50 easy
4x :20 second Kickboard-Wars w/:30 rest
50 easy
3x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
9x50 swim (3 rounds: 2 @ :50, 1 @ 1:20)
200 cool down
*3500-ish Total*


C:
200 swim
200 kick
200 pull
200 swim
6x50 w/:15 rest (descend stroke count 1-6)
4x100 w/:20 rest (25 non-free/75 free)
8x25 w/:10 rest (first 10 strokes FAST!)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
200 cool down
*2300-ish Total*