*Long Course Meters*

All Groups:
10 minute Snake Warm Up
4x25 underwater kick w/no breath (use fins if needed)

A:
12x50 swim (4 @ 1:00, 4 @ :55, 4 @ :50)
6x150 @ 2:45 (50 kick, 50 easy swim, 50 FAST swim)
100 easy
4xSuicides (15/30/50)
200 cool down

B:
12x50 swim (4 @ 1:10, 4 @ 1:05, 4 @ :60)
4x150 @ 3:30 (50 kick, 50 easy swim, 50 FAST swim)
100 easy
4xSuicides (15/30/50)
200 cool down

C:
10x50 swim (w/:15 seconds rest)
5x100 w/:20 rest (25 kick/75 swim)
2xSuicides (15/30/50)
100 cool down