**Long Course Meters**

ALL:
500 warm up (200 Swim/50 Kick, repeat)
6x50 w/:10 rest (your choice drill)

A:
3x200 @ 3:00 (1 easy/1 medium/1 FAST!)
6x150 @ 2:40 (50 FAST!/100 smooth)
9x100 IM (3 Kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:50)
12x50 @ :55 w/fins (descend stroke count 1-6/7-12)
200 choice cool down
*4000 Total*

B:
3x200 @ 4:20 (1 easy/1 medium/1 FAST!)
4x150 @ 3:10 (50 FAST!/100 smooth)
9x100 (3 Kick @ 3:00, 3 drill @ 2:45, 3 swim @ 2:10)
6x50 @ 1:10 w/fins (descend stroke count 1-6)
200 choice cool down
*3400 Total*

C:
3x200 w/:30 rest (1 easy/1 medium/1 FAST!)
9x100 w/:20 rest (3 Kick, 3 drill, 3 swim)
200 choice cool down
*2500 Total*