**Long Course Meters**

ALL Warm up:
300 swim
300 as 50 kick/100 swim
300 pull

Aquathon Practice:
400 Swim/1 mile Run (continuous for 45 minutes)

Swim Practice:
2x200 w/:15 rest (no walls)
100 as Frog with paddles
100 swim (FAST! paddles only)
100 IM or non-free
5x100 w/:15 rest (50 ez/50 FAST! from a dive)
6x50 w/:10 rest (breathing every 7 strokes)
4x50 w/:20 rest w/Fins (underwater kick)
200 cool down