From Coach Misty

A:
2 x (200 swim/50 single arm drill)
2 x (200 pull/50 kick no board)
2 x (100 IM/50 free)
Main Set:
300 pull (easy/med/fast by 100) @ 4:30
4x50 @ 1:00 (RACE!)
300 pull (build each 100) @ 4:30
6x50 @ 1:10 (RACE!)
300 swim (100 IM/100 free/100 IM) @ 5:00
8x50 @1:30 (RACE from a dive!)
300 easy/recovery
8x25 @ :30 (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/100 non free/150 free
*3900 total*

B:
2 x (200 swim/50 single arm drill)
2 x (200 pull/50 kick no board)
Main Set:
300 pull (easy/med/fast by 100) @ 6:00
2x50 @ 1:15 (RACE!)
300 pull (build each 100) @ 6:00
4x50 @ 1:30 (RACE!)
300 swim (50 nonfree/100 free) w/:30 rest
6x50 @ 2:00 (RACE from a dive!)
300 easy/recovery
8x25 @ :45 (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/150 swim
*3200 total*

C:
200 swim/50 single arm drill
200 pull/50 kick no board
Main Set:
300 pull (easy/med/fast by 100) w/:30 rest
2x50 w/:30 rest (RACE!)
300 pull (build each 100) w/:30 rest
2x50 w/:30 (RACE!)
300 swim (50 nonfree/100 free) w/:30 rest
2x50 w/:30 rest (RACE from a dive!)
300 easy/recovery
4x25 w/:15 rest (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/150 swim
*2300 total*