**Long Course Meters**

A:
10 minute choice warm up
4x50 @:60 (25 underwater recovery drill/25 swim)
4x50 @:60 (25 reverse catchup drill/25 swim)
5x100 @ 1:45 (50 DPS/50 build)
6x150 pull (2@ 2:40, 2@ 2:30, 2@ 2:20)
50 easy swim
20x50 swim (fast@ :45, ez @:60) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, etc)
4x200 @ 3:30 (50 kick with board, 50 pull with board, 100 swim)
200 cool down
*4300 total*

B:
10 minute choice warm up
4x50 @1:15 (25 underwater recovery drill/25 swim)
4x50 @1:15 (25 reverse catchup drill/25 swim)
4x100 @ 2:15 (50 DPS/50 build) 6x100 pull (3@ 2:00, 3@ 1:50)
50 easy swim
14x50 swim (fast@ :55, ez @1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, etc)
3x200 @ 4:30 (50 kick with board, 50 pull with board, 100 swim)
200 cool down
*3300 total*

C:
10 minute choice warm up
6x50 w/:15 rest (25 drill/25 swim)
4x100 w/ :20 rest (50 DPS/50 build)
4x100 pull w/ :20 rest (descend 1-4)
50 easy swim
10x50 swim w/ :20 rest (1 fast, 1 easy, repeat)
2x200 w/:30 rest (50 kick with board, 50 pull with board, 100 swim)
100 cool down
*2500 total*