**LCM**

A:
600 warm up (100 swim/50 kick, repeat)
12x50 @ 1:10 (IM order, 25 drill/25 swim)
12x25 @ :30 (freestyle, 2 easy, 1 FAST!)
16x100 @ 2:00 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!)
6x150 @ 2:45 pull (5/3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
600 warm up (100 swim/50 kick, repeat)
10x50 @ 1:20 (25 drill/25 swim)
12x25 @ :45 (2 easy, 1 FAST!)
12x100 @ 2:15 (1 easy, 1 FAST!)
6x100 @ 2:10 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
600 warm up (100 swim/50 kick, repeat)
8x50 w/:20 sec rest (25drill/25 swim)
16x50 w/:20 sec rest (2 easy, 1 FAST!)
5x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 cool down
*2400 Total*