**Long Course Meters**

A:
600 Choice warm up/400 Pull
5x50 @ :60 (Catch-up drill)
5x50 @ :60 (25 FAST!/25 easy)
2 x [400 Pull (3/5 breathing pattern by 50)
     4x100 swim @ 1:40 (strong effort)
     2x150 @ 2:50 (50 Kick/100 Swim)]
4x50 @ 1:30 (25 underwater/25 backstroke)
300 Snake Swim cool down
*4200 total*

B:
500 Choice warm up/300 Pull
5x50 @ 1:15 (Catch-up drill)
5x50 @ 1:15 (25 FAST!/25 easy)
2 x [300 Pull (3/5 breathing pattern by 50)
     3x100 swim @ 2:00 (strong effort)
     2x150 @ 4:00 (50 Kick/100 Swim)]
4x50 @ 2:00 (25 underwater/25 backstroke)
100 cool down
*3400 total*

C:
400 Choice warm up/300 Pull
4x50 w/:15 rest (Catch-up drill)
4x50 w/:15 rest (25 FAST!/25 easy)
300 Pull (3/5 breathing pattern by 50)
3x100 swim w/:20 rest (strong effort)
2x150 w/:30 rest (50 Kick/100 Swim)]
100 cool down
*2200 total*