**Long Course Meters**

A:
200 swim/200 pull/200 kick/200 swim
6x50 @ :60 (descend stroke count 1-6)
4x300 @ 5:30 (50 kick/100 swim, repeat)
4 x [50 pull @ :60
     100 pull @ 1:30
     150 pull @ 2:15]
6x150 @ 2:45 (50 free/50 non-free/50 free)
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x50 @ 1:10 (descend stroke count 1-6)
3x300 @ 6:45 (50 kick/100 swim, repeat)
3 x [50 pull @ :60
     100 pull @ 2:00
     150 pull @ 3:00]
4x150 3:30 (50 free/50 non-free/50 free)
*3500 Total*

C:
200 swim/200 pull/200 kick
6x50 w/:10 rest (descend stroke count 1-6)
2x300 w/:20 rest (50 kick/100 swim, repeat)
2 x [50 pull w/:10 rest
     100 pull w/:10 rest
     150 pull w/:10 rest]
2x150 3:30 (50 free/50 non-free/50 free)
*2400 Total*