A:
8x 100 @ 2:00 (75 swim/25 kick)
6x 100 @ 1:50 (3/5/7/9 breathing pattern by 25)
4x 100 @ 1:40 (Distance Per Stroke...try to lower # of strokes each 25)
main set - twice through:
(2x 100 @ 1:30 (build to 100% by last 12 yards)
1x 100 ALL OUT!!
1x 100 recovery, easy swim)
2x 400 pull w/:30 rest (3/5/7/9 breathing pattern by 50)
12x 50 lung busters @ 1:00 (25 kick underwater, 25 kick on back)
200 cool down
*4200 Total*

B:
8x 75 @ 2:00 (50 swim/25 kick)
6x 75 @ 1:50 (3/5/3 breathing pattern by 25)
4x 75 @ 1:40 (Distance Per Stroke...try to lower # of strokes each 25)
main set - twice through:
(2x 75 @ 1:30 (build to 100% by last 12 yards)
1x 75 ALL OUT!!
1x 75 recovery, easy swim)
2x 300 pull w/:45 rest (3/5 breathing pattern by 50)
8x 50 lung busters @ 1:30 (25 kick underwater, 25 kick on back)
200 cool down
*3200 Total*

C:
6x 75 @ 2:30 (50 swim/25 kick)
4x 75 @ 2:00 (3/5/3 breathing pattern by 25)
2x 75 @ 1:50 (Distance Per Stroke...try to lower # of strokes each 25)
main set - twice through:
(2x 75 @ 2:00 (build to 100% by last 12 yards)
1x 75 ALL OUT!!
1x 75 recovery, easy swim)
2x 200 pull w/:60 rest (3/5 breathing pattern by 50)
4x 50 lung busters @ 2:00 (25 kick underwater, 25 kick on back)
100 cool down
*2200 Total*