**Long Course Meters**

Warm up for ALL groups:
200 swim
200 pull
200 kick
200 swim

A:
6x150 @ 3:00 (50 kick/100 swim)
All swim:
100 @ 1:40
200 @ 3:10
300 @ 4:40
400 @ 6:10
(extra :60 rest)
All pull:
400 @ 6:10
300 @ 4:40
200 @ 3:10
100 @ 1:40
4x150 @ 2:30 (50 free/non-free/free)
200 cool down
*4500 Total*

B:
4x150 @ 3:45 (50 kick/100 swim)
All swim:
100 @ 2:00
200 @ 4:00
300 @ 6:00
(extra :60 rest)
All pull:
300 @ 6:00
200 @ 4:00
100 @ 2:00
4x150 @ 3:30 (50 free/non-free/free)
200 cool down
*3400 Total*

C:
4x150 w/:30 rest (50 kick/100 swim) (fins are optional)
All swim:
100, 200 , 300 (with :20-30 seconds rest)
All pull:
300, 200, 100 (with :20-:300 sec rest)
100 cool down
*2700 Total*