*Long Course Meters*

A:
500 choice warm up
400 with fins (50 kick/50 swim)
300 IM (kick/drill/swim by 50)
12x100 @ 1:40 (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat)
6x100 pull @ 1:40 (breathing every 5th stroke)
20x50 (fast @ :45, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez)
300 cool down (50 kick/100 swim, repeat)
*4300 Total*

B:
500 choice warm up
400 with fins (50 kick/50 swim)
8x100 @ 2:10 (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat)
5x100 pull @ 2:00 (breathing every 5th stroke)
20x50 (fast @ :55, easy @ 1:15) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez)
300 cool down (50 kick/100 swim, repeat)
*3500 Total*

C:
500 choice warm up
400 with fins (50 kick/50 swim)
8x100 w/:20 rest (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat)
4x100 pull w/:20 rest (breathing every 5th stroke)
300 cool down (50 kick/100 swim, repeat)
*2400 Total*