A:
500 warm up
20x25 @ :30 (4x: 2 kick, 2 drill, 1 swim)
8x100 pull @ 1:30 (5/5 breathing pattern)
8x75 @ 1:15 (odds: fly/k/br, evens: bk/br/free)
8x50 @ :50 (descend 1-4)
8x25 @ :40 (ALL FAST!!)
6x100 pull @ 1:25
6x75 @ 1:15 (odds: fly/k/br, evens: bk/br/free)
6x50 @ :55 (descend 1-3)
6x25 @ :45 (ALL FAST!!)
200 cool down
*4700 Total*


B:
400 warm up
20x25 @ :40 (4x: 2 kick, 2 drill, 1 swim)
6x100 pull @ 2:00 (5/5 breathing pattern)
6x75 @ 1:30 (free/non-free/free by 25)
6x50 @ :60 (descend 1-3)
6x25 @ :45 (ALL FAST!!)
4x100 pull @ 1:50
4x75 @ 1:30 (free/non-free/free by 25)
4x50 @ :60 (descend 1-4)
4x25 @ :50 (ALL FAST!!)
200 cool down
*3600 Total*


C:
400 warm up
20x25 w/:15 rest (4x: 2 kick, 2 drill, 1 swim)
5x100 pull w/:30 rest
5x75 w/:20 rest (free/non-free/free by 25)
5x50 w/:20 rest (descend 1-5)
5x25 w/:30 rest (ALL FAST!!)
200 cool down
*2400 Total*