A:
500 warm up
8x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) @ 1:45
3 x [50 pull @ :45
100 pull @ 1:25
150 pull @ 2:05
200 pull @ 2:45]
2 x [50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups...extra :30 sec rest...repeat]
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
9x100 IM (1 kick @ 2:00, 1 drill @ 1:50, 1 swim @ 1:40)
200 cool down
*4300 Total*

B:
500 warm up
8x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) @ 2:15
3 x [50 pull @ :60
100 pull @ 1:50
150 pull @ 2:40]
2 x [50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups...extra :30 sec rest...repeat]
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
200 cool down
*2800 Total*

C:
400 warm up
6x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) w/:30 rest
2 x [50 pull w/:20
100 pull w/:30
150 pull w/:30]
50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
200 cool down
*2100 Total*