**Long Course Meters**

All Groups:
10 minute choice warm up
8 minute kick (:40 easy, :20 FAST!, repeat)

A:
6x50 @ :60 (descend stroke count 1-6)
4x100 pull @ 1:40 (3/5 breathing pattern by 50)
4x250 @ 4:15 No Walls (50 FAST!, 200 cruise)
6x200 @ 3:30 (100 IM, 100 Free)
500 (rotating draft packs)
200 cool down
*4400 Total*

B:
6x50 @ 1:10 (descend stroke count 1-6)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
4x200 @ 4:15 No Walls (50 FAST!, 150 cruise)
6x150 @ 3:30 (50 non-free/100 free)
200 cool down
*3300 Total*

C:
6x50 w/:15 rest (descend stroke count 1-6)
4x100 pull w/:15 rest (3/5 breathing pattern by 50)
5x200 w/:30 rest, No Walls (50 FAST!, 150 cruise)
100 cool down
*2300 Total*