A:
500 warm up
16x25 @ :30 (2 kick/2 drill, reverse IM order)
8x50 @ :60 (odds: fly/back, evens: breast/free)
4x100 IM @ 1:45
4x200 free/IM @ 3:15 (25 free, 25 fly, 25 free, 25 back, etc)
6x25 @ :30 (freestyle drill)
6x50 @ :50 (pull, descend 1-3, 4-6)
6x150 @ 2:05 (pull strong)
6x50 @ :50 (pull, descend 1-3, 4-6)
400 w/fins (75 swim/25 kick)
200 easy
*4700 Total*

B:
500 warm up
16x25 @ :40 (2 kick/2 drill)
4x100 @ 2:20 (50 non free/50 free)
6x50 @ :60 (pull, descend 1-3, 4-6)
6x150 @ 3:00 (pull strong)
6x50 @ :60 (pull, descend 1-3, 4-6)
400 w/fins (75 swim/25 kick)
200 easy
*3400 Total*


C:
400 warm up
12x25 w/:15 rest (2 kick/2 drill)

3x100 w/:30 rest (50 non free/50 free)

6x50 w/:20 rest (pull, descend 1-3, 4-6)
6x100 w/:30 rest (pull strong)
300 w/fins (75 swim/25 kick)
100 easy
*2300 Total*