A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
4x200 @ 2:50 pull smooth
8x50 @ :40 swim strong
4x200 @ 2:50 pull smooth
8x50 @ :40 swim strong
100 easy
20x25 @ :30 IM order
200 cool down
*4300 Total*

B:
500 warm up
6x75 @ 1:50 (kick/drill/swim by 25)
4x150 @ 2:40 pull smooth
6x50 @ :50 swim strong
4x150 @ 2:40 pull smooth
6x50 @ :50 swim strong
100 easy
16x25 @ :40 (odds: non-free, evens: free)
200 cool down
*3500 Total*

B:
500 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
100 cool down
*2400 Total*