A:
10 minute warm up (everyone stop @ 10:00 on big red clock!)
7x50 kick @ 1:10 (odds: easy, evens: SPRINT KICK!)
7x50 drill @ :55 (your choice of freestyle drill)
7x50 swim @ :45 (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
10x100 pull (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy swim recovery
10x75 @ 1:30 (25ez/25med/25 FAST/kick HARD on wall until next interval)
100 easy swim recovery
10x50 @ 1:15 (kick FAST underwater as far as possible/swim the rest easy)
200 cool down
*4200 Total*

B:
10 minute warm up (everyone stop @ 10:00 on big red clock!)
5x50 kick @ 1:30 (odds: easy, evens: SPRINT KICK!)
5x50 drill @ 1:10 (your choice of freestyle drill)
5x50 swim @ :60 (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
6x100 pull (3 @ 2:00, 3 @ 1:50)
100 easy swim recovery
8x75 @ 1:45 (25ez/25med/25 FAST/kick HARD on wall until next interval)
100 easy swim recovery
10x50 @ 1:30 (kick FAST underwater as far as possible/swim the rest easy)
200 cool down
*3200 Total*

C:
10 minute warm up (everyone stop @ 10:00 on big red clock!)
4x50 kick w/:30 sec rest (odds: easy, evens: SPRINT KICK!)
4x50 drill w/:30 sec rest (your choice of freestyle drill)
4x50 swim w/:30 sec rest (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
5x100 pull w/:20 sec rest (long, smooth strokes!)
100 easy swim recovery
6x75 (25ez/25med/25 FAST/kick on wall for :15 seconds…rest :30 sec)
100 easy swim recovery
4x50 w/:30 sec rest (kick underwater as far as possible/swim the rest easy)
100 cool down
*2400 Total*