A:
w/fins: 500 swim & 200 kick
8x75 @ 1:30 (kick/drill/swim by 25)
4x200 swim @ 2:50
8x75 pull @ 1:10 (3/5/7 breathing pattern by 25)
3x200 swim @ 2:45
6x75 pull @ 1:05 (3/5/7 breathing pattern by 25)
2x200 swim @ 2:40
4x75 pull @ 1:00
1x200 FAST!! w/:60 rest
2x75 @ 1:10 buoy only
200 cool down
*5000 Total*


B:
w/fins: 500 swim & 200 kick
6x75 @ 1:40 (kick/drill/swim by 25)
3x200 swim @ 3:506x75 pull @ 1:30 (3/5/7 breathing pattern by 25)
2x200 swim @ 3:40
4x75 pull @ 1:25
1x200 FAST!! w/:60 rest
2x75 pull @ 1:20
200 cool down
*3600 Total*

C:
w/fins: 400 swim & 200 kick
6x75 w/:20 rest (kick/drill/swim by 25)
3x150 swim w/:40 rest 6x75 pull w/:20 rest (3/5/7 breathing pattern by 25)
2x150 swim w/:40 rest
4x75 pull w/:20 rest
100 cool down *2700 Total*