A:
500 choice warm up
6x125 @ 2:15 (kick/drill/easy swim/medium/fast by 25)
20x50 (fast @ :40, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez)
600 pull (4x:50 easy/50 medium/50 strong)
6x100 w/fins @ 1:40 (50 FAST kick/50 easy swim)
9x75 @ 1:10 (free/IM order/free by 25)
200 cool down
*4300 Total*

B:
500 choice warm up
6x125 @ 2:45 (kick/drill/easy swim/medium/fast by 25)
14x50 (fast @ :50, easy @ 1:20) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez)
450 pull (3x:50 easy/50 medium/50 strong)
4x100 w/fins @ 2:00 (50 FAST kick/50 easy swim)
6x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3400 Total*



C: 400 choice warm up
4x125 w/:30 seconds rest (kick/drill/easy swim/medium/fast by 25)
12x50 w/:15 seconds rest (2 fast/1ez/repeat x 4)
300 pull (2x:50 easy/50 medium/50 strong)
4x100 w/fins w/:20 rest (50 FAST kick/50 easy swim)
4x75 w/:15 rest (free/non-free/free by 25)
100 cool down
*2600 Total*