**Long Course Meters**

A:
600 warm up (200 swim/100 kick, repeat)
6x50 @ :60 (descend stroke count 1-6)
6x50 @ :55 (25 sprint/25 easy)
3 x [4x50 FAST!! @ 1:10
200 easy pull recovery]
6x150 @ 2:30 (25 fly/25 back/25 breast/75 free)
2x300 w/:20 rest (100 swim/50 kick, repeat)
200 cool down
*4100 Total*

B:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (descend stroke count 1-6)
6x50 @ 1:10 (25 sprint/25 easy)
3 x [4x50 FAST!! @ 1:30
200 easy pull recovery]
4x150 @ 3:15 (50 free/50 non-free/50 free)
200 cool down
*3200 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (descend stroke count 1-6)
6x50 w/:20 rest (25 sprint/25 easy)
2 x [4x50 FAST!! w/:30 rest
200 easy pull recovery]
2x150 @ 3:15 (50 free/50 non-free/50 free)
100 cool down
*2400 Total*