A:
500 choice warm up
8x50 @ :60 (IM order, kick/drill by 25)
4x100 @ 1:45 (IM swim)
9x50 @ :50 (pull, 3/5/7 breathing pattern by 50)
4x150 @ 2:05 (strong pull)
8x50 @ :50 (swim, easy/fast by 25)
4x200 @ 3:00 (swim, descend 1-4)
8x50 @ :55 (Tarzan/swim by 25)
4x250 @ 3:45 (swim, NO Walls!...open water turns)
100 cool down
*5000 Total*

B:
500 choice warm up
6x50 @ 1:15 (kick/drill by 25)
4x75 @ 1:30 (free/non-free/free by 25)
6x50 @ :60 (pull, 3/5/7 breathing pattern by 50)
4x100 @ 1:45 (strong pull)
6x50 @ :60 (swim, easy/fast by 25)
4x150 @ 3:00 (swim, descend 1-4)
6x50 @ 1:05 (Tarzan/swim by 25)
3x200 w/:30 sec rest (swim, NO Walls!...open water turns)
100 cool down
*3900 Total*


C:
400 choice warm up
6x50 w/:20 sec rest (kick/drill by 25)
4x75 w/:30 sec rest (free/non-free/free by 25)
6x50 w/:20 sec rest (pull, 3/5 breathing pattern by 50)
4x75 w/:30 sec rest (strong pull)
6x50 w/:20 rest (swim, easy/fast by 25)
4x75 w/:30 rest (swim, descend 1-4)
6x50 w/:20 rest (Tarzan/swim by 25)
100 cool down
*2700 Total*