A:
500 warm up
6x50 swim @ :60 (kick hard on wall between 50s)
8 Minute Kick (2x :60 easy, 30 hard, 30ez, 20 hard, 20 easy, 4x(10 hard, 10ez))
6x50 drill @ :60 (25 right arm, 25 left arm)
3 x [200 pull @ 3:00 (smooth)
      6x50 free @ :50 (descend 1-3, 4-6)
      8x25 choice @ :30 (odds: float, evens: Dive Sprint!)]
400 Reverse IM (25 kick, 25 swim, 25 drill, 25 swim)
8x50 @ :60 (IM Switch)
200 Cool down
*4700 Total (estimate)*


B:
500 warm up
6x50 swim @ 1:10 (kick hard on wall between 50s)
8 Minute Kick (2x :60 easy, 30 hard, 30ez, 20 hard, 20 easy, 4x(10 hard, 10ez))
6x50 drill @ 1:10 (25 right arm, 25 left arm)
2 x [200 pull @ 4:00 (smooth)
      6x50 free @ :60 (descend 1-3, 4-6)
      8x25 choice @ :40 (odds: float, evens: Dive Sprint!)]
400 freestyle (25 kick, 25 swim, 25 drill, 25 swim)
200 Cool down
*3500 Total (estimate)*


C:
400 warm up
6x50 swim...kick hard on wall for :15 seconds between 50s)
6 Minute Kick (2x :60 easy, 30 hard, 30ez, 20 hard, 20 easy, 10 hard, 10ez)
6x50 drill w/:20 sec rest (25 right arm, 25 left arm)
2 x [200 pull w/:30 rest (smooth)
      6x50 free w/:20 rest (descend 1-3, 4-6)]
100 Cool down *2400 Total (estimate)*