*Back to short course yards*
A:
800 warm up
2x400 w/:30 rest (50 kick, 150 swim)
3x300 pull w/:20 rest
4x200 steady swim @ 2:50
6x100 swim @1:30 (descend 1-3, 4-6)
200 cool down
*4100 Total*

B:
5-600 warm up
2x300 w/:40 rest (50 kick, 100 swim)
3x200 pull w/:30 rest
4x100 swim @1:45-2:00 (descend 1-4)
10x50 @ :60 (3/5 breathing pattern by 25)
200 cool down
*2900 Total*

C:
200 warm up
9x50 w/:30 rest as 3x(1 kick, 1 drill, 1 swim)
4x100 pull w/:60 rest
8x50 w/:30 rest (descend 1-4, 5-8)
100 cool down
*1550 Total*

-----Don't forget to VOTE for your 'favorite equipment' in the poll on the right-hand column. Voting ends on the New Year...Pull Buoy and Kick Board are neck-and-neck. I will design a practice around the winning equipment!