**Long Course Meters**

A:
500 warm up (sighting every 4th 25)
5x100 @ 1:40 (with fins, 50 kick on back, 50 build swim)
5x100 @ 1:40 IM (with fins)
3x200 @ 3:20 (swim)
3x200 @ 3:15 (pull)
100 easy
3x200 @ 3:30 (50 kick w/ board, 50 pull w/board, 100 swim)
2x100 w/:10 rest (50 "frog on a lily pad", 50 kick fast)
200 cool down
*3800 Total*

B:
500 warm up (sighting every 4th 25)
5x100 @ 2:00 (with fins, 50 kick on back, 50 build swim)
4x100 @ 2:00 (with fins, 50 freestyle, 50 non-free)
2x200 @ 4:00 (swim)
2x200 @ 3:50 (pull)
100 easy
2x200 @ 5:00 (50 kick w/ board, 50 pull w/board, 100 swim)
2x100 w/:20 rest (50 "frog on a lily pad", 50 kick fast)
200 cool down
*3100 Total*

C:
400 warm up (sighting every 4th 25)
4x100 w/:20 rest (with fins, 50 kick on back, 50 build swim)
2x200 w/:20 rest (swim)
2x200 w/:20 rest (pull)
2x200 w/:20 rest (50 kick w/ board, 50 pull w/board, 100 swim)
2x100 w/:20 rest (50 "frog on a lily pad", 50 kick fast)
200 cool down
*2400 Total*