A:
4x200 w/ fins & :20 sec rest (150 swim/50 kick)
4x100 @ 1:40 (drill/swim/drill/swim by 25...drill is 6/3/6)
4x50 @ :50 build to 100%
4x25 @ :30 Sprint!!
100 easy
main set:
4 x (50 All Out from a dive
:5 sec rest
100 at mid-race-pace
:10 sec rest (put on pull gear)
200 cruise pull)
100 easy
4x100 @ 1:40 (drill/swim/drill/swim by 25...drill is 6/3/6)
4x50 @ :50 build to 100%
4x25 @ :40 BTTW!!
500 smooth swim (with fins or pull)
100 cool down
*4400 Total*

B:
4x150 w/ fins & :20 sec rest (100 swim/50 kick)
4x75 @ 1:30 (drill/swim/drill by 25...drill is 6/3/6)
4x50 @ :60 build to 100%
4x25 @ :40 Sprint!!
100 easy
main set:
3 x (50 All Out from a dive
:5 sec rest
100 at mid-race-pace
:10 sec rest (put on pulling gear)
150 cruise pull)
100 easy
4x75 @ 1:30 (drill/swim/drill by 25...drill is 6/3/6)
4x50 @ :60 build to 100%
4x25 @ :45 BTTW!!!
100 cool down
*3000 Total*

C:
4x150 w/ fins & :30 sec rest (100 swim/50 kick)
4x75 w/ :30 sec rest (drill/swim/drill by 25...drill is 6/3/6)
4x50 w/ :40 sec rest (build to 100%)
4x25 @ :60 Sprint!!
100 easy
50 All Out from a dive
:10 sec rest
100 at mid-race-pace
:20 sec rest (put on pulling gear)
150 cruise pull
3x100 pull w/ :40 sec rest
100 cool down
*2000 Total*