A:
500 choice warm up
8x50 @ :60 (kick hard on wall between intervals)
500 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
3 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
4 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
8x125 pull @ 1:45
6x125 @ 2:00 (free/fly/back/breast/free by 25)
400 cool down (snake swim)
*4150 total*

B:
500 choice warm up
6x50 @ 1:10 (kick hard on wall between intervals)
400 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
3 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
4 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
6x100 pull @ 1:50
6x100 @ 2:30 (25 kick/25 drill/50 swim)
400 cool down (snake swim)
*3400 total*

C:
400 choice warm up
6x50 (:15 hard kick on wall between 50s)
300 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
2 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
3 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
4x100 pull w/:15 rest
4x100 w/:15 rest (25 kick/25 drill/50 swim)
300 cool down (snake swim)
*2500 total*