**LCM**

A:
900 warm up (200 swim/50 kick/50 drill, repeat)
5x200 swim @ 3:20
6x150 @ 3:00 (50 kick/100 swim)
8x100 pull @ 1:25 or 1:30
10x50 swim @ :60 (only 3 breaths per 50m)
200 cool down
*4300 Total*

B:
900 warm up (200 swim/50 kick/50 drill, repeat)
4x200 swim @ 4:00
4x150 @ 3:45 (50 kick/100 swim)
6x100 pull @ 2:00
6x50 swim @ 1:10 (only 4 breaths per 50m)
200 cool down
*3400 Total*

C:
600 warm up (200 swim/50 kick/50 drill, repeat)
3x200 swim w/:30 rest
4x150 w/:20 rest (50 kick/100 swim)
4x100 pull w/:15 rest
100 cool down
*2300 Total*