A:
500 warm up
4x150 @ 2:30 (50 kick/50 drill/50 swim)
14x25 @ :30 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [200 swim moderate (record your time) @ 3:00
100 swim (faster than 1/2 of 200 time) @ 1:30
50 swim (faster than 1/2 of 100 time) @ :45
200 easy (50 kick/50 pull with board) w/:30 rest]
6x100 @ 1:45 (free/back/breast/free by 25)
200 cool down
*4400 Total*


B:
500 warm up
3x150 @ 3:30 (50 kick/50 drill/50 swim)
14x25 @ :40 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [100 swim moderate (record your time) @ 2:00
50 swim (faster than 1/2 of 100 time) @ :60
150 easy (50 pull/50 kick/50 pull with board) @ 4:00]
8x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3300 Total*


C:
400 warm up
3x150 w/:30 seconds rest(50 kick/50 drill/50 swim)
14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
2 x [100 swim moderate (record your time) w/:20 rest
50 swim (faster than 1/2 of 100 time) w/:20 rest
150 easy (50 pull/50 kick/50 pull with board) w/:30 rest]
6x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2400 Total*