*LCM*

A:
600 warm up (200 swim/100 kick/repeat)
4x50 @ :60 (catch up drill with stick)
4x50 @ 1:10 (kick with board)
4x50 @ :55 (sailboat drill with board)
6x50 @ :50 pull (build)
300/200/100/100/200/300 pull @ 1:35 base
300/200/100/100/200/300 swim @ 1:40 base
300 cool down (25 kick/25 drill/50 swim)
*4200 total*

B:
600 warm up (200 swim/100 kick/repeat)
4x50 @ 1:10 (catch up drill with stick)
4x50 @ 1:30 (kick with board)
4x50 @ 1:10 (sailboat drill with board)
6x50 @ :60 pull (build)
100/200/300/200/100 pull @ 1:55 base
100/200/300/200/100 swim @ 2:00 base
300 cool down (25 kick/25 drill/50 swim)
*3600 total*

C:
600 warm up (200 swim/100 kick/repeat)
4x50 w/:15 rest (catch up drill with stick)
4x50 w/:15 rest (kick with board)
4x50 w/:15 rest (sailboat drill with board)
6x50 pull w/:15 rest (build)
100/200/300 pull w/:20 rest
100/200/300 swim w/:20 rest
100 cool down
*2800 total*