**Long Course Meters**

A:
300 Swim/200 Kick/100 IM Drill
4x150 @ 3:00 (50 Kick/100 Build)
2x200 IM @ 3:30 (25 Kick/25 Drill)
6x50 pull @ :50 (25 Fast/25 easy)
6x100 pull @ 1:40 (50 Fast/50 ez)
6x200 pull @ 3:10 (100 Fast/100 ez)
400 cool down (50 kick/50 sailboat drill/100 swim, repeat)
*total 4100*

B:
300 Swim/200 Kick/100 Drill
4x150 @ 4:00 (50 Kick/100 Build)
6x50 pull @ 1:10 (25 Fast/25 easy)
5x100 pull @ 2:00 (50 Fast/50 ez)
4x200 pull @ 4:00 (100 Fast/100 ez)
400 cool down (50 kick/50 sailboat drill/100 swim, repeat)
*total 3200*

C:
300 Swim/200 Kick/100 Drill
4x150 w/:30 rest (50 Kick/100 Build)
6x50 pull w/:15 rest (25 Fast/25 easy)
5x100 pull w/:20 rest (50 Fast/50 ez)
200 cool down (50 kick/50 sailboat drill/100 swim)
*total 2200*