A:
Warm-up with Fins: 500 Choice/150 Kick/200 Choice/150 Kick
10x50 swim @ :60 (25 FAST!/25 easy/kick on wall between intervals)
12x25 @ :30 (3 drill/3 non-free)
3x100 pull @ 1:25
500 swim (FAST!!!! record time)
200 easy/recovery
4x250 pull @ 3:30 (3/5/7/5/3 breathing pattern by 50)
16x25 @ :45 (25 dive FAST!/25 easy)
450 cool down (50 kick/100 swim, repeat)
*4650 Total*

B:
Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick
8x50 swim @ 1:10 (25 FAST!/25 easy/kick on wall between intervals)
12x25 @ :40 (3 drill/3 non-free)
3x100 pull @ 1:50
500 swim (FAST!!!! record time)
200 easy/recovery
4x150 pull @ 3:00 (3/5/7 breathing pattern by 50)
8x25 @ :45 (25 dive FAST!/25 easy)
300 cool down (50 kick/100 swim, repeat)
*3600 Total*

C:
Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick
6x50 swim w/:10 rest (25 FAST!/25 easy/kick on wall for :10seconds)
6x25 w/:10 rest (3 drill/3 non-free)
500 swim (FAST!!!! record time)
200 easy/recovery
3x100 pull w/:30 rest (3/5 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2550 Total*