A:
500 choice warm up
4x100 @ 1:45 (25 kick/25 drill/50 swim)
3x200 swim @ 3:00 (Build)
1x500 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim @ 2:15 (Middle 50 strong, first and last 50 DPS)
1x500 pull w/:30 rest (3/7 breathing pattern by 50)
5x100 swim @ 1:30 (Strong!)
200 cool down (50 kick/100 swim, repeat)
*3800 Total*
B:
400 choice warm up
4x100 w/:30 rest (25 kick/25 drill/50 swim)
1x400 pull w/:30 rest (3/5 breathing pattern by 50)
4x150 swim w/:20 rest
1x400 pull w/:30 rest (3/7 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2500 Total*
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