A:
600 warm up
8x75 @ 1:20 (25 kick strong/50 swim easy)
8x125 (100 breathing every 5 @ 1:30/25 DIVE SPRINT @ :30)
100 easy
3x300 pull @ 4:15 (descend 1-3)
8 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
600 cool down (4 x 50 kick/100 swim)
*4400 Total*

B:
500 warm up
6x75 @ 1:45 (25 kick strong/50 swim easy)
6x125 (100 swim @ 1:45/25 DIVE SPRINT @ :45)
100 easy
3x200 pull @ 3:45 (descend 1-3)
6 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
450 cool down (3 x 50 kick/100 swim)
*3400 Total*

C:
400 warm up
4x75 w/:20 seconds rest (25 kick strong/50 swim easy)
4x125 (100 swim w/:15 rest/25 DIVE SPRINT w/:30 rest)
100 easy
3x100 pull w/:20 rest (descend 1-3)
4 x [12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:10 second kick against wall
12.5 yard sprint
:10 second vertical kick
12.5 yard sprint
:30-:60 seconds rest on the wall]
300 cool down (2 x 50 kick/100 swim)
*2300 Total*