*Long Course Meters*

A:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill @ 1:10 (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/400/500/400/300/200/100 @ 1:30 per 100 (First 100 is always FAST!, pull second half of ladder)
6x50 drill @ 1:10 (1 Sailboat/1 Catch-up/1 Fist)
300 w/fins (50 Kick/100 swim, repeat)
200 cool down
*4400 total*

B:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill @ 1:30 (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/400/300/200/100 @ 2:00 per 100 (First 100 is always FAST!, pull second half of ladder)
6x50 drill @ 1:30 (1 Sailboat/1 Catch-up/1 Fist)
300 w/fins (50 Kick/100 swim, repeat)
200 cool down
*3500 total*

C:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill w/:15 rest (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/300/200/100 @ 2:00 per 100 (First 100 is always FAST!, pull second half of ladder)
300 w/fins (50 Kick/100 swim, repeat)
*2600 total*