A:
warm up 1000 with fins as:
(400 swim
300 drill
200 kick
100 IM)
8x100 @ 1:30 (descend 1-4, 5-8)
4x200 @ 3:00 (descend 1-4)
500 FOR TIME!! work on PACING, start off at the same pace you can finish!
100 easy
4x150 pull @ 2:20 (steady)
4x75 @ 1:20 (3/5/7 breathing pattern by 25)
200 cool down
*4300 Total*

B:
warm up 700 with fins as:
(300 swim
200 drill
100 kick
100 IM)
6x100 @ 1:50 (descend 1-3, 4-6)
4x150 @ 2:40 (descend 1-4)
400 FOR TIME!! work on PACING, start off at the same pace you can finish!
100 easy
4x100 pull @ 1:50 (steady)
4x50 @ 1:00 (3/5 breathing pattern by 25)
200 cool down
*3200 Total*

A:
warm up 300 with fins as:
(100 swim
100 drill
100 kick)
6x50 w/:45 rest (descend 1-3, 4-6)
4x75 w/:60 (descend 1-4)
200-300 FOR TIME!! work on PACING, start off at the same pace you can finish!
50 easy
4x50 pull w/:45 rest (steady)
100 cool down
*1600 Total*