**Long Course Meters**

Warm up for ALL groups:
400 swim
300 pull
200 kick
100 drill

A:
6x50 @ :55 (descend stroke count 1-6)
4x250 swim @ 4:10 (descend 1-4)
6x50 pull @ :55 (breathing every 7 strokes)
4x250 pull @ 3:55 (descend 1-4)
6x50 @ :55 (IM/free by 25)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:
6x50 @ 1:10 (descend stroke count 1-6)
4x150 swim @ 3:00 (descend 1-4)
6x50 pull @ 1:05 (breathing every 7 strokes)
4x150 pull @ 2:55 (descend 1-4)
6x50 @ 1:10 (non-free/free by 25)
300 cool down (50 kick/100 swim, repeat)
*3400 Total*

C:
6x50 w/:10 rest (descend stroke count 1-6)
4x150 swim w/:20 rest (descend 1-4)
4x150 pull w/:20 rest (descend 1-4)
100 cool down
*2600 Total*