**LCM**

A:
900 warm up (3 x 200 swim/100 kick)
4x300 @ 5:00 (100 free/100 IM/100 free)
8x200 pull @ 3:10 (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, etc)
3 x [2x100 swim @ 1:45 (easy)
     4x50 @ :50 FAST! (start 2 yards from wall, in-water-start simulation)]
200 cool down
*5100 Total*

B:
900 warm up (3 x 200 swim/100 kick)
4x300 @ 5:30 (100 free/50 non-free, repeat)
6x150 pull @ 3:10 (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, repeat)
2 x [2x100 swim @ 2:15 (easy)
     4x50 @ :60 FAST! (start 2 yards from wall, in-water-start simulation)]
200 cool down
*4000 Total*

C:
600 warm up (2 x 200 swim/100 kick)
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull w/:20 rest (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, repeat)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
200 cool down
*3000 Total*