**Long Course Meters**

A:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 @ :50 (descend 1-3, 4-6, 7-9)
1x50 easy
6x150 pull @ 2:20
6x50 with paddles only @ 1:15 (FAST!!!!)
6x50 @ :60 (25 IM order/25 free)
6x100 IM @ 1:55
1x500 Draft Packs (last swimmer sprints to front on each 50)
300 cool down (50 kick/50 non-free/50 free x 2)
*4400 Total*

B:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 @ 1:10 (descend 1-3, 4-6, 7-9)
1x50 easy
4x150 pull @ 3:00
6x50 with paddles only @ 1:15 (FAST!!!!)
6x50 @ 1:10 (25 non-free/25 free)
6x100 @ 1:55 (3/5 breathing pattern by 50)
300 cool down (50 kick/50 non-free/50 free x 2)
*3600 Total*

C:
600 warm up (200 swim/100 kick x 2)
400 (50 kick/50 pull/100 swim x 2)
9x50 w/:10 rest (descend 1-3, 4-6, 7-9)
1x50 easy
4x150 pull w/:20 rest
4x50 with paddles only w/:30 rest (FAST!!!!)
300 cool down (50 kick/50 non-free/50 free x 2)
*2600 Total*