**Long Course Meters**

A:
600 warm up (100 swim/50 kick, repeat)
4x150 @ 2:30 (100 IM/50 free)
400 pull (3/5 breathing pattern by 50)
8x50 pull @ :55 (1 FAST, 1 easy)
4 x [100 swim @ 1:45 (easy)
       50 kick @ 1:15 (FAST!!)]
5xDown/Out/Over @ 2:30
100 easy/recovery
300 (25 kick/25 drill/25 swim, repeat)
6x100 @ 2:00 (2 IM FAST, 1 free easy)
200 cool down
*4200 Total*

B:
600 warm up (100 swim/50 kick, repeat)
4x150 @ 2:30 (25 drill/25 swim, repeat)
400 pull (3/5 breathing pattern by 50)
8x50 pull @ 1:05 (1 FAST, 1 easy)
4 x [100 swim @ 2:00 (easy)
       50 kick @ 1:30 (FAST!!)]
3xDown/Out/Over @ 3:30
100 easy/recovery
300 (25 kick/25 drill/25 swim, repeat)
100 cool down
*3600 Total*

C:
600 warm up (100 swim/50 kick, repeat)
4x100 w/:30 rest (25 drill/25 swim, repeat)
300 pull (3/5 breathing pattern by 50)
6x50 pull w/:15 rest (1 FAST, 1 easy)
3xDown/Out/Over w/:60 rest
300 (25 kick/25 drill/25 swim, repeat)
100 cool down
*2500 Total*