A:
500 warm up
4x50 @ :55 (25 right arm, 25 left arm)
4x50 @ :50 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
8x25 @ :30 (IM order, all drill)
6x225 @ 3:30 (75 free, 75 IM, 75 free)
50 easy
200 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest)
100 easy
400 Drafting (swim w/2-3 other people, rotate leader after each 100)
100 easy
6x100 pull @ 1:30 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
*4500 Total*

B:
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ 1:05 (25 catch up, 25 fingertip drag)
4x50 @ 1:10 (25 Tarzan, 25 6-3-6 drill)
4x50 @ 1:10 (25 fist drill, 25 underwater recovery)
6x150 @ 3:15 (50 free, 50 non-free, 50 free)
50 easy
150 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest)
100 easy
6x75 pull @ 1:30 (3/5/7 breathing pattern by 25)
200 cool down
*3200 Total*

C:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
6x75 pull w/:30 rest (3/5/7 breathing pattern by 25)
100 cool down
*2400 Total*

HAPPY NEW YEAR!!!!