**Long Course Meters**

A:
500 (200 swim/50 kick, repeat)
6x50 w/:10 rest (descend stroke count 1-3, 4-6)
200 Pull (build by 50)
3x300 Pull @ 4:45 (Strong!)
100 swim/recovery
4x150 w/:15 rest (50 Kick/50 Drill/50 swim)
5x100 @ 2:00 (50 FAST!/50 easy)
100 swim/recovery
3x100 @ 1:50 (25 FAST!/75 easy)
2x300 Snake Swim w/:15 rest (50 Free/50 non-free)
200 cool down
*4300 Total*

B:
500 (200 swim/50 kick, repeat)
6x50 w/:10 rest (descend stroke count 1-3, 4-6)
3x300 Pull @ 5:50 (Strong!)
100 swim/recovery
4x150 w/:15 rest (50 Kick/50 Drill/50 swim)
4x100 @ 2:30 (50 FAST!/50 easy)
100 swim/recovery
400 Snake Swim w/:15 rest (50 Free/50 non-free)
200 cool down
*3500 Total*

C:
500 (200 swim/50 kick, repeat)
6x50 w/:15 rest (descend stroke count 1-3, 4-6)
3x200 Pull w/:30 rest (Strong!)
100 swim/recovery
4x100 w/:15 rest (50 Kick/50 Drill)
3x100 w/:30 (50 FAST!/50 easy)
100 cool down
*2300 Total*