*Long Course Meters*

A:
10 minute swim with fins
5 minute kick with fins
3x200 @ 3:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
10x50 @ :60 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x500 @ 7:15 (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:05 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
3x200 @ 3:10 (1 Pull/1 swim/1 pull)
200 ez with fins
*~4400 total*

B:
10 minute swim with fins
5 minute kick with fins
3x200 @ 4:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @ 1:15 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x400 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:20 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
200 ez with fins
*~3300 total*

C:
10 minute swim with fins
5 minute kick with fins
3x200 w/:20 rest (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @1:30 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x300 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
100 ez with fins
*~2600 total*