A:
600 warm up (100 swim/50 kick)
4 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @:60 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :30 (tarzan drill)
1x150 @ 2:30 swim (no walls)]
3 x [4x25 Down & Outs
1x150 pull (DPS)]
3 x [4x25 @ :30 (dolphin kick on back)
1x150 @ 2:45 (free/non-free/free)]
100 Cool down
*3350 (+ kick) total*
B:
450 warm up (100 swim/50 kick)
6x50 w/:15 rest (descend stroke count 1-6)
3 x [2x25 (tarzan drill)
1x100 swim (no walls)]
3 x [2x25 drill
1x100 pull (DPS)]
3 x [2x25 non-free
1x100 3/5 breathing pattern by 25]
100 Cool down
*2200 total*
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