**LCM**

A:
500 warm up
16x50 @ :60 (4: descend stroke count, 4: descend time, repeat)
3 x [400 pull w/:30 rest
4x100 swim @ 1:25 or 1:30]
400 cool down (25 kick/25 drill/50 swim)
*4100 Total*

B:
500 warm up
16x50 @ 1:10 (4: descend stroke count, 4: descend time, repeat)
3 x [300 pull w/:30 rest
3x100 swim @ 1:55 or 2:00]
200 cool down (25 kick/25 drill/50 swim)
*3300 Total*

C:
500 warm up
8x50 w/:15 rest (4: descend stroke count, 4: descend time)
3 x [200 pull w/:30 rest
2x100 swim w/:15 rest]
200 cool down (25 kick/25 drill/50 swim)
*2300 Total*