A:
200 swim
200 pull
200 kick
200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
100 easy swim
8x100 @ 1:55 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim)
10x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
4x200 swim @ 3:10 (no walls)
4x150 pull @ 2:15 (50 free/50 back/50 free)
5x50 @ :55 cool down
*4000-ish Total*

B:
200 swim
200 pull
200 kick
200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
100 easy swim
6x100 @ 3:00 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim)
8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
3x150 swim @ 3:00 (no walls)
4x75 pull @ 1:30 (25 free/25 non-free/25 free)
5x50 @ 1:05 cool down
*3100-ish Total*


C:
200 swim
200 pull

200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
50 easy swim
6x50 w/:30 seconds rest (25 tarzan, get out of pool, dive in, 25 swim)
8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
4x100 pull w/:15 rest (3/5 breathing pattern by 25)
100 cool down *2000-ish Total*