**Long Course Meters**

A:800 (200 Swim/200 Kick/200 Drill/200 Pull)
4 x Suicides w/:30 rest (see "Terms" page for explanation)
4 x [200 pull @ 3:15 (smooth)
     100 pull @ 1:30 (FAST!)
1x400 (strong effort) (:05 rest every 100m)
1x400 IM (kick/drill/swim/free by 25)
1x400 (strong effort) (:05 rest every 100m)
200 cool down
*4200 total*

B:
800 (200 Swim/200 Kick/200 Drill/200 Pull)
3 x Suicides w/:30 rest (see "Terms" page for explanation)
3 x [200 pull @ 4:00 (smooth)
     100 pull @ 2:00 (FAST!)
1x300 (strong effort) (:05 rest every 100m)
1x300 (kick/drill/swim by 25)
1x300 (strong effort) (:05 rest every 100m)
200 cool down
*3400 total*


C:
800 (200 Swim/200 Kick/200 Drill/200 Pull)
3 x Suicides w/:30 rest (see "Terms" page for explanation)
3 x [200 pull w/:20 rest (smooth)
     100 pull w/:10 rest (FAST!)
100 cool down
*2400 total*