**LCM*

A:
700 warm up (every 3rd 50 is non-free)
6x50 @ :60 (25 tarzan drill/25 swim)
6x100 @ 1:50 (50 w/somersault every 10 strokes/50 build)
6x150 @ 2:30 (50 free/50 non-free/50 free)
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
3 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
3 x Counter-Clockwise Pool Circumference (descend effort 1-3)
200 cool down
*4200 Total*

B:
600 warm up (every 3rd 50 is non-free)
6x50 @ 1:10 (25 tarzan drill/25 swim)
5x100 @ 2:15 (50 w/somersault every 10 strokes/50 build)
3x150 @ 3:20 (50 free/50 non-free/50 free)
3x150 pull @ 3:00 (3/5/7 breathing pattern by 50)
3 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
3 x Counter-Clockwise Pool Circumference (descend effort 1-3)
200 cool down
*3400 Total*

C:
500 warm up (every 3rd 50 is non-free)
6x50 w/:10 rest (25 tarzan drill/25 swim)
3x150 w/:20 rest (50 free/50 non-free/50 free)
3x150 pull w/:20 rest (5/3/5 breathing pattern by 50)
2 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
2 x Counter-Clockwise Pool Circumference (descend effort 1-3)
100 cool down
*2400 Total*