A:
Fins on
4x150 swim @ 2:30
4x150 @ 2:30 kick/drill/swim by 50
Fins off
5x50 @ :50 (build to 100%)
Main Set:
(emphasis is start speed, the 1st 100 is FAST, then settle into mid-race pace for remainder:
500 @ 7:05
400 @ 5:40
300 @ 4:15
200 @ 2:55
100 @ 1:30)
100 easy recovery
20x25 (4 IM order @ :30, 4 non-legal stroke @ :40, repeat)
10x75 pull @ 1:05
200 cool down
*4400 Total*

B:
Fins on
3x150 swim @ 3:00
3x150 @ 3:00 (kick/drill/swim by 50)
Fins off
4x50 @ :60 (build to 100%)
Main Set:
(emphasis is start speed, the 1st 100 is FAST, then settle into mid-race pace for remainder:
400 @ 7:30
300 @ 5:45
200 @ 3:40
100 @ 1:50)
100 easy recovery
20x25 (4 drill @ :40, 4 perfect stroke@ :40, repeat)
8x75 pull @ 1:30
200 cool down
*3500 Total*

C:
Fins on
2x150 swim @ 4:00
2x150 @ 4:00 (kick/drill/swim by 50)
Fins off
4x50 @ 1:20 (build to 100%)
Main Set:
(emphasis is start speed, the 1st 100 is FAST, then settle into mid-race pace for remainder:
300 @ 7:00
200 @ 4:30
100 @ 2:30)
100 easy recovery
16x25 (4 drill @ :45, 4 perfect stroke @ :450, repeat)
4x75 pull @ 2:00
100 cool down
*2300 Total*