*LCM*

A:
900 warm up as 3x(200 swim, 50 kick, 50 drill)
4x50 swim @ :60
5x200 swim @ 3:20
4x50 pull @ :55
3x300 pull @ 4:45
4x50 w/fins @ :50
2x400 w/fins @ 6:15
4x50 cool down, your choice, w/ :15 rest
*4400 Total*

B:
600 warm up as 2x(200 swim, 50 kick, 50 drill)
4x50 swim @ 1:10
4x200 swim @ 4:15
4x50 pull @ 1:05
2x300 pull @ 6:00
4x50 w/fins @ :60
1x400 w/fins
4x50 cool down, your choice, w/ :15 rest
*3200 Total*

C:
300 warm up as 200 swim, 50 kick, 50 drill
4x50 swim @ 1:30
2x200 swim w/ :60 rest
4x50 pull @ 1:30
1x200 pull w/ 2:00 rest
4x50 w/fins @ 1:30
1x300 w/fins w/ 2:00 rest
100 cool down
*1900 Total*