**LCM**

A:
600 warm up (200 swim/100 non-free, repeat)
5x100 @ 2:00 (25 kick/25 swim/50 swim build)
4x50 @ :60 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
500 pull (3/5 breathing pattern by 50)
400 IM (25 kick/25 drill/25 swim/25 free)
4x200 @ 3:30 (100 IM/100 free)
200 cool down
*4000 Total*

B:
600 warm up (200 swim/100 non-free, repeat)
4x100 @ 2:30 (25 kick/25 swim/50 swim build)
4x50 @ 1:10 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
400 pull (3/5 breathing pattern by 50)
300 choice (25 kick/25 drill/25 swim, repeat)
4x150 @ 3:00 (50 free/50 non-free/50 free)
200 cool down
*3500 Total*

C:
600 warm up (200 swim/100 non-free, repeat)
4x100 @ 2:30 (25 kick/25 swim/50 swim build)
4x50 @ 1:10 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
400 pull (3/5 breathing pattern by 50)
100 cool down
*2500 Total*