**Long Course Meters**

A:
600 warm up (200 free/100 IM drill)
6x50 @ :60 (catch up drill with stick or single paddle)
6x50 @ :60 (shark drill with board between legs)
6x50 pull @ :50 (descend 1-3, 4-6)
4x150 pull @ 2:30
6x50 @ 1:10 (25 kick/25 drill IM order)
4x150 @ 2:40 (100 IM/50 free)
6x50 @ 1:10 (underwater kick as far as possible, easy swim)
4x150 @ 2:45 (50 kick/100 swim)
200 cool down
*4100 Total*

B:
600 warm up (200 free/100 drill)
6x50 @ 1:15 (catch up drill with stick or single paddle)
6x50 @ 1:15 (shark drill with board between legs)
6x50 pull @ :60 (descend 1-3, 4-6)
4x100 pull @ 2:00
6x50 @ 1:20 (25 kick/25 drill IM order)
4x150 @ 3:30 (50 kick/100 swim)
200 cool down
*3000 Total*

C:
600 warm up (200 free/100 drill)
4x50 w/:15 rest (catch up drill with stick or single paddle)
4x50 w/:15 rest (shark drill with board between legs)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
4x150 w/:30 rest (50 kick/100 swim)
100 cool down
*2300 Total*