**Long Course Meters**

A:
500 choice warm up
8x150 @ 2:45 (50 kick/100 swim)
4x300 pull @ 4:30 (descend 1-4)
8x50 @ 1:10 (25 non-free drill/25 free)
9x100 @ 1:45 (2: IM FAST!, 1: easy free, repeat)
200 cool down
*4400 Total*

B:
500 choice warm up
6x150 @ 15 sec rest b/w each (50 kick/100 swim)
4x200 pull @ 3:45 (descend 1-4)
6x50 @ 1:20 (non-free/free)
6x100 swim (2: FAST! @ 1:50, 1: easy @ 2:15, repeat)
200 cool down
*3400 Total*

C:
400 choice warm up
6x150 w/:15 rest (50 kick/100 swim)
4x150 pull w/:20 rest (descend 1-4)
6x50 w/:20 rest (non-free/free)
150 cool down
*2500 Total*