**Long Course Meters**

A:
600 choice warm up
12x50 @ :60 (2 drill, 1 build, repeat)
6 x [50 @ :50 (easy)
      100 @ 1:40 (medium)
      150 @ 2:20 (FAST!)
(3 sets pull, extra :60 rest, 3 sets swim)
400 IM (25 kick/25 drill/25 swim/25 freestyle)
4x150 @ 2:45 (50 free/50 non-free/50 free)
200 cool down
*4200 Total*

B:
600 choice warm up
12x50 @ 1:10 (2 drill, 1 build, repeat)
6 x [50 @ :60 (easy)
      100 @ 2:00 (medium)
      150 @ 3:00 (FAST!)
(3 sets pull, extra :60 rest, 3 sets swim)
300 cool down (50 kick/100 swim, repeat)
*3300 Total*

C:
600 choice warm up
12x50 w/:15 rest (2 drill, 1 build, repeat)
4x200 pull w/:20 rest (3/5/3/5 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2300 Total*