**LCM**

A:
600 warm up (200 swim/100 kick, repeat)
6x50 @ :60 (descend stroke count 1-6)
12x100 swim (3 @ 1:40, 1 @ 1:30, 2 @ 1:40, 2 @ 1:30, 1 @ 1:40, 3 @ 1:30)
6x50 pull @ :55 (descend stroke count 1-6)
12x100 pull (3 @ 1:40, 1 @ 1:25, 2 @ 1:40, 2 @ 1:25, 1 @ 1:40, 3 @ 1:25)
6x50 @ :60 (descend stroke count 1-6)
100 cool down
*4000 Total*

B:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (descend stroke count 1-6)
12x100 swim (3 @ 2:00, 1 @ 1:50, 2 @ 2:00, 2 @ 1:50, 1 @ 2:00, 3 @ 1:50)
6x50 pull @ 1:10 (descend stroke count 1-6)
9x100 pull (2 breathing every 5, 1 FAST!, repeat)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (descend stroke count 1-6)
9x100 swim w/:20 rest (2 easy, 1 FAST!)
6x100 pull (2 breathing every 5, 1 FAST!, repeat)
100 cool down
*2500 Total*