A:
10 minute choice warm up
6x100 kick (w/board) @ 2:00
6x100 drill (odds: IM, evens: free) @ 1:50
main set:
200 pull @ 3:00
8x50 free @ :45 (steady)
200 pull @ 3:00
8x50 IM order @ :55
*extra :60 rest*
200 pull @ 3:00
4x50 free @ :40 (strong)
200 pull @ 3:00
4x50 IM order @ :50
200 cool down
*4000 Total*

B:
10 minute choice warm up
6x75 kick (w/board) @ 2:00
6x75 drill @ 1:50
main set:
200 pull @ 4:00
8x50 free @ :60 (steady)
*extra :60 rest*
200 pull @ 4:00
8x50 free @ :55 (strong)
400 smooth swim (50 free, 50 choice)
100 cool down
*2900 Total*

C:
10 minute choice warm up
6x50 kick (w/board) @ 2:00
6x50 drill @ 1:50
main set:
200 pull w/ :60 rest
4x50 free w/:30 rest
*extra :60 rest*
200 pull w/ :60 rest
4x50 free w/:30 rest
200 cool down
*1900 Total*