Welcome Back Everyone
Sorry for the lack of posting...I've been super busy!
Glad to be back on the pool deck and writing workouts:)

A:
600 warm up (200 swim/100 kick, repeat)
3x200 swim @ 2:45
6x50 @ :50 (IM switch)
5x100 swim @ 1:20
4x150 @ 2:30 (50 kick, 50 drill, 50 swim/IM order)
10x50 swim @ :40
500 pull (breath every 5th stroke)
16x25 swim @ :20
300 cool down (50 kick/100 swim, repeat)
*4300 Total*

B:
600 warm up (200 swim/100 kick, repeat)
3x200 swim @ 3:50
6x50 @ 1:05 (25 non-free/25 free)
4x100 swim @ 1:55
2x150 w/:30 rest (50 kick/50 drill/50 swim)
6x50 swim @ :55
400 pull (breath every 5th stroke)
8x25 swim @ :30
300 cool down (50 kick/100 swim, repeat)
*3400 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (25 non-free/25 free)
4x100 swim w/:20 rest
2x150 w/:30 rest (50 kick/50 drill/50 swim)
6x50 swim w/:15 rest
200 pull (breath every 5th stroke)
8x25 swim w/:10 rest
100 cool down
*2400 Total*