A:
500 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 @ :30 (4x 1 kick/1 drill/1 swim)
12x50 @ :55 (descend 1-3)
6 x [150 @ 2:10 (pull w/buoy only)
100 @ 1:30 (swim)
50 @ 1:30 (kick ALL OUT!)]
50 easy
8x100 @ 1:25 (pull)
200 easy
*4500 Total (estimate)*

B:
500 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 @ :40 (4x 1 kick/1 drill/1 swim)
9x50 @ 1:05 (descend 1-3)
4 x [150 @ 2:45 (pull w/buoy only)
100 @ 2:00 (swim)
50 @ 2:00 (kick ALL OUT!)]
50 easy
6x100 @ 1:50 (pull)
100 easy
*3300 Total (estimate)*

B:
300 choice warm up
4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up)
12x25 w/:20 sec rest (4x 1 kick/1 drill/1 swim)
6x50 w/:30 sec rest (descend 1-3)
6x50 w/:30 sec rest (2 easy/1 FAST)
6x100 w/:20 sec rest (pull)
6x50 w/:30 sec rest (2 easy/1 FAST)
100 easy
*2300 Total (estimate)*