**Long Course Meters**

A:
500 swim/300 pull
6x50 kick w/fins @ :55
4x100 swim w/fins @ 1:30 (IM)
6x50 @ :60 (3-Wide, all FAST!)
200 drill (50 Shark Drill/50 Sail Boat)
2x300 @ 4:00 (100 swim/get out/dive/50 FAST!, repeat)
4x200 pull @ 3:10 (descend 1-4)
5x100 @ 2:00 (25 Feet First/25 FAST!/50 easy)
300 cool down
*4200 total*

B:
500 swim/300 pull
6x50 kick w/fins @ 1:05
3x100 swim w/fins @ 1:40
6x50 @ 1:15 (3-Wide, all FAST!)
2x300 @ 6:00 (100 swim/get out/dive/50 FAST!, repeat)
3x200 pull @ 4:00 (descend 1-3)
3x100 @ 2:45 (25 Feet First/25 FAST!/50 easy)
200 cool down
*3400 total*

C:
300 swim/200 pull
6x50 kick w/fins w/:10 rest
3x100 swim w/fins w/:15 rest
2x300 w/:30 rest (100 swim/get out/dive/50 FAST!, repeat)
3x200 pull w/:20 rest (descend 1-3)
100 cool down
*2400 total*