Speed 50s

 A:
600 warm up (100 swim/50 kick...repeat 4 times).

16 x 50 @ :55 (2 choice easy, 1 choice drill, 1 fast free...repeat 4 times).

300 easy with buoy only.

12 x 50 @ :50 (2 easy, 2 fast free...repeat 3 times).

300 IM easy.

8 x 50 @ :45 (1 easy, 3 fast free...repeat).

300 easy swim with "No Walls".

4 x 50 @ 1:15 (all MAX effort SPRINT).

200 cool down

*3700 total*

B:
600 warm up (100 swim/50 kick...repeat 4 times).

12 x 50 @ 1:10 (2 choice easy, 1 choice drill, 1 fast free...repeat 3 times).

200 easy with buoy only.

8 x 50 @ :60 (2 easy, 2 fast free...repeat).

200 easy (50 non-free/50 free).

4 x 50 @ :55 (1 easy, 1 fast free...repeat).

200 easy swim with "No Walls".

4 x 50 @ 1:30 (all MAX effort SPRINT).

200 cool down

*2800 total*

C:
300 warm up (100 swim/50 kick...repeat 3 times).

8 x 50 w/:10 rest (2 choice easy, 1 choice drill, 1 fast free...repeat).

200 easy with buoy only.

8 x 50 w/:10 rest (2 easy, 2 fast free...repeat).

200 easy (50 non-free/50 free).

4 x 50 w/:30 rest (all MAX effort SPRINT).

200 easy swim with "No Walls".

*1800 total*