**Long Course Meters**

A:
500 choice warm up
6x100 @ 2:00 (25 kick/25 drill/50 swim)
3x200 swim @ 3:15
1x600 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim @ 2:30
1x600 pull w/:30 rest (3/7 breathing pattern by 50)
6x100 swim @ 1:35
300 cool down (50 kick/100 swim, repeat)
*4400 Total*

B:
400 choice warm up
4x100 @ 2:30 (25 kick/25 drill/50 swim)
3x200 swim @ 4:00
1x400 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim @ 3:00
1x400 pull w/:30 rest (3/7 breathing pattern by 50)
5x100 swim @ 2:00
300 cool down (50 kick/100 swim, repeat)
*3500 Total*

C:
400 choice warm up
4x100 w/:30 rest (25 kick/25 drill/50 swim)
1x400 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim w/:20 rest
1x400 pull w/:30 rest (3/7 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2500 Total*