A:
600 choice warm up
6x50 kick @ 1:15
6x50 drill @ :60 (right arm/left arm, fist, 6/3/6, repeat)
6x100 swim (3@ 1:40, 3@ 1:35)
6x150 pull (3@2:30, 3@2:20)
6x100 swim (3@ 1:30, 3@ 1:25)
6x50 @ :60 (GOLF…lower stroke count & time…two rounds of 3)
6x50 @ 1:15 (4 breaths, 3 breaths, 2, repeat)
200 cool down
*4100 Total*

B:
400 choice warm up
6x50 kick @ 1:30
6x50 drill @ 1:10 (right arm/left arm, fist, 6/3/6, repeat)
6x100 swim (3@ 2:00, 3@ 1:50)
6x150 pull (3@3:00, 3@2:45)
6x50 @ 1:10 (GOLF…lower stroke count & time…two rounds of 3)
6x50 @ 1:30 (5 breaths, 4 breaths, 3, repeat)
100 cool down
*3200 Total*

C:
400 choice warm up
4x50 kick w/:30
4x50 drill w/:30 (right arm/left arm, fist, 6/3/6, catch-up)
4x100 swim w/:45
4x150 pull w/:60
4x50 w/:30 (GOLF…lower stroke count & time)
4x50 w/:60 (as few breaths as possible)
100 cool down
*2300 Total*