Monday, January 9

**Long Course Meters**

A:
200 swim/200 pull/200 kick/200 swim
4xSuicides (15/35/50) @ 3:30
4x100IM @ 2:00
400 pull @ 6:30
300 pull @ 5:00
200 pull @ 3:15
100 pull @ 1:40
3xSuicides (15/35/50) @ 3:30 (FAST/easy by segment)
300 pull @ 5:00
200 pull @ 3:15
100 pull @ 1:40
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
3xSuicides (15/35/50) @ 4:30
6x50 @ 1:10 (25free/25non-free)
300 pull @ 6:00
200 pull @ 4:00
100 pull @ 2:00
2xSuicides (15/35/50) @ 4:30 (FAST/easy by segment)
4x100 pull @ 2:00
200 cool down
*3300 Total*

C:
200 swim/200 pull/200 kick/200 swim
2xSuicides (15/35/50) w/:30 seconds rest
6x50 w/:15 rest (25 free/25non-free)
4x100 pull w/:20 seconds rest1xSuicides (15/35/50) w/:30 rest (FAST/easy by segment)
3x100 pull w/:15 rest
100 cool down
*2600 Total*

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