*Long Course Meters*

All Groups:
10 minute warm up (75 free/25 non free)
5 minute kick set (:30 easy/:20 FAST!, continuous) 

A:
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
3x200 @ 3:30 (25 IM order/25 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
4x100 w/fins @ 1:45 (50 kick/50 sailboat drill)
200 cool down

B:
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
8x75 @ 1:45 (25 non-free/50 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
4x100 w/fins @ 2:15 (50 kick/50 sailboat drill)
200 cool down

C:
6x50 w/:15 rest (descend stroke count 1-6)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
4x75 w/:20 rest (25 non-free/50 free)
100 easy
2x50 overhead medicine ball toss
50 SPRINT for time
50 easy recovery
2x50 medicine ball chest toss
50 SPRINT for time
50 easy recovery
100 cool down