A:

10 minute choice warm up 

8x75 @ 1:30 (kick/drill/swim by 25)

2 x [3x100 pull @ 1:25

4x75 swim @ 1:05 (strong effort)

6x50 @ :55 (IM/free by 25)]

2 x [300 easy pull (3/5 breathing pattern by 50)

14x25 fast @ :20, ez @ :30 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]

200 cool down

*4400 Total*

B:

10 minute choice warm up 

6x75 @ 1:45 (kick/drill/swim by 25)

2 x [3x100 pull @ 1:50

4x75 swim @ 1:20 (strong effort)

6x50 @ 1:10 (non-free/free by 25)]

300 easy pull (3/5 breathing pattern by 50)

14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)]

200 cool down

*3500 Total*

B:

10 minute choice warm up 

6x75 w/:15 seconds rest (kick/drill/swim by 25)

2 x [3x100 pull w/:10 rest

4x75 swim w/:20 rest (strong effort)

6x50 w/:15 rest (non-free/free by 25)]

100 cool down

*2800 Total*