**LCM**

A:
600 warm up (100 free/50 non-free)
8x50 w/fins @ :55 (25 kick underwater/25 easy swim)
8x100 @ 1:40 (20 strokes FAST off each wall)
8 x [100 easy @ 2:00
     50 SPRINT @ :60]
400 IM (kick/drill/swim/free by 25)
5x100 @ 1:50 (50 free/50 non)
200 cool down
*4100 Total*

B:
600 warm up (100 free/50 non-free)
6x50 w/fins @ 1:05 (25 kick underwater/25 easy swim)
6x100 @ 2:00 (20 strokes FAST off each wall)
6 x [100 easy @ 2:30
     50 SPRINT @ :60]
400 (kick/swim/drill/swim by 25)
4x100 w/:10 rest (50 free/50 non)
100 cool down
*3300 Total*

C:
600 warm up (100 free/50 non-free)
6x50 w/fins w/:20 rest (25 kick underwater/25 easy swim)
4x100 w/:20 rest (20 strokes FAST off each wall)
4 x [100 easy @ 2:30
     50 SPRINT @ :60]
400 (kick/swim/drill/swim by 25)
100 cool down
*2400 Total*