**LCM**

A:
400 swim
300 pull
200 kick
100 drill
3 x [2x50 @ :55 (build)
     1x100 @ 1:45 (reverse build)]
3 x [100 easy/recovery @ 1:45
     200 swim @ 3:30 (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4000 total*

B:
400 swim
300 pull
200 kick
10x50 @ 1:05 (25 fast/25 easy)
3 x [100 easy/recovery @ 2:10
     200 swim @ 4:30 (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
200 cool down
*3400 total*

C:
400 swim
300 pull
200 kick
8x50 w/:15 rest (25 fast/25 easy)
2 x [100 easy/recovery w/:15 rest
     200 swim w/:20 rest (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
100 cool down
*2600 total*