Distance Monday

A:

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

4 x 200 pull @ 3:00-3:30 (choose your own interval) (steady/endurance)  

3 x 300 w/:20 rest (50 sprint kick/100 easy swim, repeat)

4 x 200 swim @ 3:00-3:30 (interval must be same or faster than you chose for your previous pull set).

100 cool down

*3400 total*

B:

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

3 x 200 pull @ 4:00-5;00 (choose your own interval) (steady/endurance)  

2 x 300 w/:20 rest (50 sprint kick/100 easy swim, repeat)

3 (or 4 if there is time) x 200 swim @ 3:00-3:30 (interval must be same or faster than you chose for your previous pull set).

100 cool down

*2500 total*

C:
300 warm up as: 100 swim/100 pull/100 kick
2 x 200 pull w/:30 rest (steady/endurance)  
2 x 300 w/:30 rest (50 sprint kick/100 easy swim, repeat)
2 (or 3 if there is time) x 200 swim w/:30 rest (steady endurance).
100 cool down
*1800 total*