A:
600 warm up
8x75 @ 1:20 (kick/drill/swim by 25)
1x200 pull (smooth) @ 3:00
1x50 swim (fast) @ :40
Xtra :20 seconds rest
2x200 pull (smooth) @ 2:45
2x50 swim (fast) @ :40
Xtra :20 seconds rest
3x200 pull (smooth) @ 2:45
3x50 swim (fast) @ :40
Xtra :20 seconds rest
4x200 pull (smooth) @ 2:45
4x50 swim (fast) @ :40
100 EASY recovery
5x200 pull (smooth) @ 2:45
5x50 swim (fast) @ :40
200 COOL DOWN
5300 Total*

B:
600 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
1x150 pull (smooth) @ 2:45
1x50 swim (fast) @ :50
Xtra :20 seconds rest
2x150 pull (smooth) @ 2:45
2x50 swim (fast) @ :50
Xtra :20 seconds rest
3x150 pull (smooth) @ 2:45
3x50 swim (fast) @ :50
Xtra :20 seconds rest
4x150 pull (smooth) @ 2:45
4x50 swim (fast) @ :50
100 EASY
4x150 pull (smooth) @ 2:45
4x50 swim (fast) @ :50
100 COOL DOWN
*4000 Total*

C:
500 warm up
6x75 w/:20 seconds rest (kick/drill/swim by 25)
1x100 pull (smooth) w/:15 rest
1x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
2x100 pull (smooth) w/:15 rest
2x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
3x100 pull (smooth) w/:15 rest
3x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
4x100 pull (smooth) w/:15 rest
4x50 swim (fast) w/:10 seconds rest
Xtra :20 seconds rest
100 Cool Down
*2500 Total*