A:
500 warm up
12x50 @ :55 (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill)
8x50 @ 1:05 (kick...1 easy, 1 FAST)
50 easy recovery
2x50 swim @ :55
400 pull @ 5:40
4x50 swim @ :50
300 pull @ 4:15
6x50 swim @ :45
200 pull @ 2:50
8x50 swim @ :40
100 pull @ 1:25
20x25 @ :30 (5 each stroke, IM order, 2 drill, 3 swim)
Australian Relays!
200 cool down
*4300 Total (estimate)*

B:
500 warm up
12x50 @ 1:05 (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill)
8x50 w/fins @ 1:05 (kick...1 easy, 1 FAST)
50 easy recovery
2x50 swim @ 1:00
300 pull w/:30 rest
4x50 swim @ :55
200 pull w/:30 rest
6x50 swim @ :50
100 pull w/:30 rest
15x25 @ :40 (3 x 2 drill, 1 non-free, 2 build)
200 cool down
*3300 Total (estimate)*


C:
500 warm up
8x50 w/:20 rest (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill)
6x50 w/fins w/:30 rest (all kick...1 easy, 1 FAST)
50 easy recovery
3 x [3x50 swim w/:15 rest
200 pull w/:30 rest]
200 cool down
*2400 Total (estimate)*