A:
Warm-up:
300 (100 Swim/100 Kick/100 Drill)
Drill Set:
12 x 25 (on :30-50 sec) (25 Kick/25 Drill/25 Build)
Main Set:
200 Pull (mod effort)
2 x 100 Paddles only (20 sec rest b/w each) (Build each 100)
4 x 50 (on 1:00) (50 Easy/50 Fast> 2x)
200 Free IM (mod effort)
2 x 100 Free IM (20 sec rest b/w each, free is FAST)
4 x 50 (on 1:00) #1 Free FAST #2 Back #3 Breast #4 Free FAST
6 x 75 (on 1:10) #1-4 Paddles only (STRONG) #5-6 No equipment swim strong!
12 x 25 (on :30) (3 FAST/3 easy)
Warm-down:
150 Easy

B:
Warm-up:
300 (100 Swim/100 Kick/100 Drill)
Drill Set:
12 x 25 (on :40-50 sec) (25 Kick/25 Drill/25 Build)
4 x 50 (on 1:10-1:20) (25 Drill/25 Swim good form!)
Main Set:
9 x 25 (on :40-50) (25Easy/25 Mod/25 Fast)
200 Pull (50 Shark Drill/50 Swim breathe every 3)
4 x 75 (on 1:30) #1-2 pull strong effort #3-4 No equipment Strong Effort
FINS
6 x 25 (on :40-50 sec) (25 Underwater/25 SPRINT/25 Easy>2x)
100 All Out For TIME!!
Cool Down:
150 easy swim