45 minutes...and then it lightening-ed!

A:

800 warm up as 200 swim/200 kick/200 pull/200 swim.

6 x 50 @ :60 w/fins (25 fast dolphin kick on your back/25 easy swim).

50 non-free without fins.

3 x 200 pull @ 3:15 (descend 1-3).

4 x 50 swim @ :60 (IM order).

2 x 200 pull @ 3:15 (descend 1-2).

4 x 50 swim @ :60 (IM switch).

1 x 200 pull @ 3:15 (strong).

4 x 50 swim @ :60 (IM/free by 25).

200 cool down

*3150 total*

B:

600 warm up as 200 swim/200 kick/200 pull.

4 x 50 @ 1:10 w/fins (25 fast dolphin kick on your back/25 easy swim).

50 non-free without fins.

3 x 200 pull @ 4:00 (descend 1-3).

4 x 50 swim @ :60 (all strong/fast).

2 x 200 pull @ 4:00 (descend 1-2).

4 x 50 swim @ :60 (all strong/fast).

200 cool down

*2450 total*

C:

500 warm up as 200 swim/100 kick/200 pull.

4 x 50 w/:15 rest w/fins (25 fast kick on your back/25 easy swim).

50 non-free without fins.

2 x 200 pull w/:30 rest (all medium/steady effort).

4 x 50 swim w/:10 rest (all strong/fast).

2 x 200 pull w/:30 rest (all medium/steady effort).

100 cool down

*1850 total*