**Long Course Meters**

A:
600 (100 swim/50 Kick) w/:30 rest
400 (100 free/100 IM) w/:30 rest
500 pull (breathe every 3/5 by 100) w/:30 rest
500 w/paddles & fins (all FAST!) w/:30 rest
500 (200 build/50 kick) w/:30 rest
4x200 IM @ 4:10 (25 kick/25 drill)
4x150 pull @ 2:30 (100 FAST!/50 easy)
6x50 w/fins @ :55 (LONG underwater streamline kicks)
200 cool down
*4400 total*

B:
600 (100 swim/50 Kick) w/:30 rest
300 (100 free/50 non-free) w/:30 rest
400 pull (breathe every 3/5 by 100) w/:30 rest
400 w/paddles & fins (all FAST!) w/:30 rest
400 (150 build/50 kick) w/:30 rest
4x150 @ 4:00 (50 kick/50 drill/50 swim)
4x150 pull @ 3:15 (100 FAST!/50 easy)
200 cool down
*3500 total*

C:
300 (100 swim/50 Kick) w/:30 rest
300 (100 free/50 non-free) w/:30 rest
300 pull (breathe every 3/5 by 50) w/:30 rest
300 w/paddles & fins (all FAST!) w/:30 rest
300 (100 build/50 kick) w/:30 rest
4x100 w/:15 rest (50 kick/50 drill)
4x100 pull w/:15 rest (50 FAST!/50 easy)
100 cool down
*2400 total*