**Long Course Meters**

A:
500 warm up
10x50 (2 kick @ 1:15, 2 drill @ :60, 1 swim @ :50, repeat)
3 x [200 pull @ 3:15
200 swim @ 3:15 (negative split)
2x100 @ 1:45 (FAST!)]
3x200 w/:15 rest (50 kick/50 pull with board/100 swim)
12x50 @ 1:10 (2 non-free, 1 RACE!!)
300 cool down (50 kick/100 swim, repeat)
*4300 total*

B:
500 warm up
10x50 (2 kick @ 1:30, 2 drill @ 1:15, 1 swim @ :60, repeat)
3 x [200 pull @ 4:00
200 swim @ 4:00(negative split)
2x100 @ 2:15 (FAST!)]
3x200 w/:15 rest (50 kick/50 pull with board/100 swim)
*3400 total*

C:
500 warm up
10x50 w/:15 rest (2 kick, 2 drill, 1 swim, repeat)
3x200 pull w/:20 rest
6x100 w/:15 rest (50 FAST!/50 easy)
2x200 w/:15 rest (50 kick/50 pull with board/100 swim)
*2600 total*