** Long Course Meters**

ALL Groups:
300 swim/300 pull/100 kick/100 drill
8x50 w/:10 rest (#1-4: descend stroke count #5-8: build)

A:
500 pull/:10 rest/100 swim FAST!/:45 rest
400 pull/:10 rest/200 swim FAST!/:45 rest
300 pull/:10 rest/300 swim FAST!/:45 rest
200 pull/:10 rest/400 swim FAST!/:45 rest
100 pull/:10 rest/500 swim FAST!/:45 rest
200 cool down
*4400 Total*

B:
400 pull/:10 rest/100 swim FAST!/:60 rest
300 pull/:10 rest/200 swim FAST!/:60 rest
200 pull/:10 rest/300 swim FAST!/:60 rest
100 pull/:10 rest/400 swim FAST!/:60 rest
200 cool down
*3400 Total*

C:
300 pull/:10 rest/100 swim FAST!/:60 rest
200 pull/:10 rest/200 swim FAST!/:60 rest
100 pull/:10 rest/300 swim FAST!/:60 rest
100 cool down
*2500 Total*