A.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull @ :50 (Shark Drill)
4x75 pull @ 1:10 (50 smooth/25 FAST!)
6x100 pull @ 1:30 (odds: easy/evens: FAST!)
100 swim (easy/recovery)
2x50 swim @ :50 (Build each 50)
4x75 swim @ 1:10 (50 smooth/25 FAST!)
6x100 swim @ 1:30 (ALL FAST!)
100 swim (easy/recovery)
8x50 @ :50 (start in middle of pool; practice flip turns!)
6x150 @ 2:20 (50 Kick/100 swim)
200 cool down
*4400 Total*


B.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull @ :60 (Shark Drill)
4x75 pull @ 1:30 (50 smooth/25 FAST!)
6x100 pull @ 2:00 (odds: easy/evens: FAST!)
100 swim (easy/recovery)
2x50 swim @ :60 (Build each 50)
4x75 swim @ 1:30 (50 smooth/25 FAST!)
6x100 swim @ 2:00 (ALL FAST!)
100 swim (easy/recovery)
8x50 @ 1:10 (start in middle of pool; practice flip turns!)
200 cool down
*3300 Total*


C.
10 minute choice warm-up
5 min kick (:30 ez/:30 FAST!)
2x50 pull w/:10 rest (Shark Drill)
4x75 pull w/:20 rest (50 smooth/25 FAST!)
4x100 pull w/:30 rest (odds: easy/evens: FAST!)
2x50 swim w/:10 rest (Build each 50)
4x75 swim w/:20 rest (50 smooth/25 FAST!)
3x100 swim w/:30 rest (ALL FAST!)
4x50 w/:20 rest (start in middle of pool; practice flip turns!)
200 cool down
*2400 Total*