A:
500 warm up
5x50 kick @ 1:05
5x50 drill @ :55
5x50 swim @ :45
9x75 @ 1:10 3x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3 x [Down & Outs:
6 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat
100 easy recovery]
3x100 pull @ 1:30
3x100 pull @ 1:25
3x100 pull @ 1:20
3x100 pull @ 1:15
100 easy
400 IM (25 kick/25 drill/25 swim/25 free)
100 cool down
*4400 Total*

B:
500 warm up
4x50 kick @ 1:20
4x50 drill @ 1:10
4x50 swim @ :60
6x75 @ 1:30 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3 x [Down & Outs:
4 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat
100 easy recovery]
3x75 pull @ 1:30
3x75 pull @ 1:20
3x75 pull @ 1:10
100 easy
300 cool down (50 free/25 non free)
*3200 Total*

C:
500 warm up
4x50 kick w/:20 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:20 sec rest
6x75 SWIM w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3x100 pull w/:30 sec rest
6x75 PULL w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
100 cool down
*2400 Total*