**Long Course Meters**

A:
500 warm up (200 Swim/50 Kick)
5x200 Pull @ 3:00 (descend 1-5)
4x50 kick @ 1:15
6x150 Pull @ 2:30 (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill @ :60
8x100 Swim @ 1:40 (descend 1-4, 5-8)
4x50 swim @ :60 (start in middle of pool & work on flip turns)
200 cool down
*4000 Total*

B:
500 warm up (200 Swim/50 Kick)
4x200 Pull @ 4:00 (descend 1-4)
4x50 kick @ 1:40
4x150 Pull @ 3:00 (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill @ 1:20
6x100 Swim @ 2:00 (descend 1-3, 4-6)
4x50 swim @ 1:20 (start in middle of pool & work on flip turns)
200 cool down
*3300 Total*

C:
500 warm up (200 Swim/50 Kick)
3x200 Pull w/:20 rest (descend 1-3)
4x50 kick w/:20 rest
4x150 Pull w/:20 rest (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill w/:15 rest
200 cool down
*2300 Total*