A:
500 warm up
8x75 @ 1:30 choice strokes (kick/drill/swim by 25)
4 times through:
(100 kick fast @ 2:15
150 swim strong @ 2:15
50 recovery swim @ :60)
4 times through:
(50 free FAST @ :45
100 IM @ 1:45
50 recovery swim @ :60)
8x50 @ :55 IM switch (odds: fly/back, evens: breast/free)
6x100 pull @ 1:30
200 cool down
*4300 Total*

B:
400 warm up
6x75 @ 2:00 (kick/drill/swim by 25)
3 times through:
(100 kick fast @ 2:40
150 swim strong @ 2:40
50 recovery swim @ :60)
3 times through:
(50 free FAST @ :60
100 @ 2:00 w/buoy, 3/5/3/5 breathing pattern by 25
50 recovery swim @ :60)
6x50 @ 1:10 your choice of strokes
5x100 pull @ 1:50
200 cool down
*3200 Total*

B:
300 warm up
4x75 @ 2:30 (kick/drill/swim by 25)
2 times through:
(100 kick fast @ 3:15
150 swim strong @ 3:15
50 recovery swim @ 1:30)
2 times through:
(50 free FAST @ 1:30
100 @ 2:30 w/buoy, 3/5/3/5 breathing pattern by 25
50 recovery swim @ 1:30)
4x100 pull @ 2:150
200 cool down
*2100 Total*