**Long Course Meters**

A:
500 warm up (reverse circle swim...unwind:)
5x100 @ 1:40 with fins (25 underwater kick/25 swim/50 backstroke)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
2 x [2x100 swim @ 1:45 easy
     2x100 FAST! @ 1:30]
50 easy
2 x [2x100 pull @ 1:40 easy
     2x100 pull @ 1:25 FAST!!]
4x150 @ 2:45 (100 IM/50 free)
400 cool down (50 kick/50 pull/100 swim, repeat)
*4000 Total*

B:
500 warm up (reverse circle swim...unwind:)
5x100 @ 2:00 with fins (25 underwater kick/25 swim/50 backstroke)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
2 x [2x100 swim @ 2:10 easy
     2x100 FAST! @ 1:50]
50 easy
2 x [2x100 pull @ 2:10 easy
     2x100 pull @ 1:50 FAST!!]
400 cool down (50 kick/50 pull/100 swim, repeat)
*3400 Total*

C:
400 warm up (reverse circle swim...unwind:)
4x100 w/:20 rest with fins (25 underwater kick/75 swim)
400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat)
4x100 swim w/:15 rest (50 easy/50 fast)
4x100 pull w/:15 rest (50 easy/50 fast)
400 cool down (50 kick/50 pull/100 swim, repeat)
*2400 Total*