**Long Course Meters**

A:
600 warm up (100 swim/25 kick/25 drill, repeat)
2 x [8x25 @ :40 (vertical kick during rest intervals)
      3x100 @ 2:00 (IM swim)]
3 x [2x50 kick @ 1:15
     2x100 swim @ 1:45
     2x150 pull @ 2:20]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4000 total*

B:
600 warm up (100 swim/25 kick/25 drill, repeat)
2 x [8x25 @ :40 (vertical kick during rest intervals)
      3x100 @ 2:00 (swim)]
2 x [2x50 kick @ 1:45
     2x100 swim @ 2:00
     2x150 pull @ 3:00]
400 cool down (kick/drill/swim/free by 25)
*3200 total*

C:
600 warm up (100 swim/25 kick/25 drill, repeat)
2 x [8x25 (swim 25, vertical kick for :10 seconds, repeat)
     3x100 swim w/:15 rest (build each 100)]
4x150 pull (3/5/3 breathing pattern by 50)
100 cool down
*2300 total*