A:
500 choice warm up
400 IM (kick/drill/swim/freestyle by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
6x75 pull @ 1:15 (25 BLAST!/50 cruise)
4x200 swim @ 3:00 (negative split @ 100 wall)
50 easy recovery
4x150 swim @ 2:15 (negative split @ 75 wall)
50 easy recovery
4x100 swim @ 1:30 (negative split @ 50 wall)
50 easy recovery
4x50 swim @ :45 (negative split @ 25 wall)
4x25 swim @ :25 (negative split @ 12.5 yards)
50 easy recovery
400 IM (kick/drill/swim/freestyle by 25)
100 cool down
*4650 Total*


B:
200 choice warm up
300 (kick/drill/swim by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
6x75 pull @ 1:30 (25 BLAST!/50 cruise)
4x150 swim @ 2:45 (negative split @ 75 wall)
50 easy recovery
5x100 swim @ 1:50 (negative split @ 50 wall)
50 easy recovery
6x50 swim @ :55 (negative split @ 25 wall)
50 easy recovery
300 (kick/drill/swim by 25)
100 cool down
*3450 Total*


C:
200 choice warm up
300 (kick/drill/swim by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
4x150 swim w/:20 rest (negative split @ 75 wall)
50 easy recovery
4x100 swim w/:15 rest (negative split @ 50 wall)
50 easy recovery
4x50 swim w/:10 rest (negative split @ 25 wall)
100 cool down
*2500 Total*