A:
500 choice warm up
4x100 @ 1:40
4x75 @ 1:15
4x50 @ :50
4x25 @ :30
main set:
5x300 @ 5:20 (broken as: 150 pull @ 2:20, 100 swim build @ 1:30, 50 swim fast @ 1:30)
100 easy recovery
5x100 @ 2:00 (50 kick, 50 drill)
200 cool down
*4300 Total*


(optional/extra set before cool down:
14x50 swim (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 ez, 4 fast, 1ez...fast @ :45, easy @ 1:15)
*5000 Total*


B:
400 choice warm up
4x100 @ 2:00
4x75 @ 1:30
4x50 @ :60
4x25 @ :35
main set:
6x200 @ 4:40 (broken as: 100 pull @ 2:00, 50 swim build @ 1:10, 50 swim w/strong legs @ 1:30)
100 easy recovery
8x50 @ 1:20 (25 kick, 25 drill)
100 cool down
*3200 Total*



C:
300 choice warm up
4x75 w/ :60 rest
4x50 w/ :45 rest
4x25 w/ :30 rest
main set:
4x200 (broken as: 100 pull w/ :60 rest, 50 swim build @ 1:30, 50 swim w/ strong kick @ 2:00) 50 easy recovery
5x50 @ 2:00 (25 kick, 25 drill)
100 cool down
*2100 Total*