A:
10 minute free swim warm up
8x75 on 1:20 (4x kick/drill/swim; 4x 3/5/7 breathing)
Main set:
2x – 50, 100, 150, 200 all pull (:50, 1:25, 2:10, 2:50)
2x – 50, 100, 150, 200 all swim (:50, 1:30, 2:15, 3:00)
50-100 easy recovery
7 minutes continuous kick w/board as 4x (:60 easy, :30 fast)
8x50 even pace on :50
200 cool down
*4200 Total* (estimated)

B:
10 minute free swim warm up
6x75 on 1:50 (3x kick/drill/swim; 3x 3/5/7 breathing)
Main set:
4x – 50 w/:15 sec rest, 100 w/:20 rest, 150 w/:30 rest
(2 cycles pull, 2 cycles swim)
50- easy recovery
7 minutes continuous kick w/board as 4x (:60 easy, :30 fast)
6x50 even pace on 1:05
100 cool down
*3000 Total* (estimated)

C:
200 warm up
4x75 w/:45 rest (kick/drill/swim by 25)
Main set:
4x – 25 w/:30 sec rest, 50 w/:45 rest, 75 w/:60 rest
(2 cycles pull, 2 cycles swim)
50 easy
5 minutes continuous kick w/board as 3x (:60 easy, :30 fast)
6x25 even pace on :60
100 cool down
*1600 Total* (estimated)