**Long Course Meters**

Aquathlon:
500 Choice
500 (100 Drill/100 Kick/repeat)
45 minutes continuous: 600 snake swim/.75 mile run/repeat
200 easy swim cool down

Swim:
A:
500 Choice
500 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
8x50 @ :55 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
8x50 @ :55 (non-free)
200 Pull (100 easy/100 FAST!)
8x50 @ :55 (descend 1-4)
100 Pull  (all FAST!)
8x50 @ :55 (descend stroke count 1-4)
4x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*4400 Total*

B:
400 Choice
400 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
6x50 @ 1:10 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
6x50 @ 1:20 (non-free)
200 Pull (100 easy/100 FAST!)
6x50 @ 1:05 (descend 1-4)
100 Pull  (all FAST!)
6x50 @ 1:10 (descend stroke count 1-3, 4-6)
2x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*3500 Total*

C:
300 Choice
300 (50 Drill/50 Kick/repeat)
300 Pull (NO walls)
4x50 w/:15 rest (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
4x50 w/:15 rest (non-free)
200 Pull (100 easy/100 FAST!)
4x50 w/:15 rest (descend 1-4)
100 Pull (all FAST!)
4x50 w/:15 rest (descend stroke count 1-4)
100 cool down
*2400 Total*