I Keep Forgetting!

 A:

600 warm up as 3 x 150 swim/50 kick.

300 IM as 25 kick/25 drill/25 swim.

Main set (repeat 4 times):

   [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest

   the LAST 50 of each segment is FAST.

   Round #1 - swim, #2 - pull, #3 - fast 50 is kick, #4 - fast 50 is non-free.]

8 x 75 @ 1:20 (odds: fly/back/breast; evens: back/breast/free).

200 choice cool down.

*3700 total*

B:

600 warm up as 3 x 150 swim/50 kick.

300 as 25 kick/25 drill/25 swim.

Main set (repeat 3 times):

   [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest

   the LAST 50 of each segment is FAST.

   Round #1 - swim, #2 - pull, #3 - fast 50 is kick.]

6 x 75 @ 1:45 (25 free/25 non-free/25 free).

200 choice cool down.

*300 total*

C:

600 warm up as 3 x 150 swim/50 kick.

Main set (repeat 3 times):

   [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest

   the LAST 50 of each segment is FAST.

   Round #1 - swim, #2 - pull, #3 - fast 50 is kick.]

200 choice cool down.

*2300 total*