A:
500 choice warm up
4x150 @ 2:50 (kick/drill/swim by 50)
4x200 pull @ 3:00 or 3:30
2x250 @ 4:45 or 5:00 (free/back/free/back/free by 50)
4x300 @ 4:45 or 5:00 (swim, descend 1-4)
200 cool down
*3800 Total*
B:
300 choice warm up with fins
3x150 w/:30 seconds rest (kick/drill/swim by 50)
3x150 pull w/:20 seconds rest
3x150 w/:30 rest (free/non-free/free by 50)
200 cool down
*1850 Total*
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