A:
900 warm up (3x: 200 swim/50 kick/50 drill)
8x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next interval)
3 x [3x25 @ :30 tarzan drill
125 swim NO WALLS! @ 2:00]
12x25 @ :30 (3/2/1/0 breaths, repeat)
2 x [50 ez @ :60 / 50 FAST @ :40
50 ez @ :60 / 100 FAST @ 1:20
50 ez @ :60 / 150 FAST @ 2:00
50 ez @ :60 / 200 FAST @ 2:40...all pull]
3x150 @ 2:30 (25 free/25 IM order)
200 cool down
*4300 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next interval)
3 x [3x25 @ :40 tarzan drill
125 swim NO WALLS! @ 2:30]
8x25 @ :40 (4/3/2/1 breaths by 25, repeat)
2 x [50 ez @ 1:10 / 50 FAST @ :50
50 ez @ 1:10 / 100 FAST @ 1:40
50 ez @ 1:10 / 150 FAST @ 2:30...all pull]
4x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:10 seconds rest (25 FAST, 25 easy, kick hard on wall for :15 seconds)
3 x [25 tarzan drill, :10 rest, 125 swim NO WALLS! :30 rest]
2 x [50 ez w/:10 rest / 50 FAST w/:15 rest
50 ez @ w/:10 rest / 100 FAST w/:20 rest
50 ez @ w/:10 rest / 150 FAST w/:30 rest...first set pull, second set swim]
100 cool down *2400 Total*