A: 900 warm-up (3×200 swim/100 kick) 4×300 on 4:30 (100 free/100 IM/100 free) 8×200 pull on 3:00 (descend time 1–4, 5–8) 4×50 kick on 1:10 (25 Tombstone/25 easy) 4×50 drill on :60 (Catch-up With Stick or Kickboard) 4×50 swim on :50 FAST! (start 2 yards off wall) 200 cool-down *4,500 Total*
B: 900 warm-up (3×200 swim/100 kick) 3×300 on 6:00 (2×100 free/50 non-free) 6×150 pull on 3:00 (descend time 1–3, 4–6) 4×50 kick on 1:20 (25 Tombstone/25 easy) 4×50 drill on 1:10 (Catch-up With Stick or Kickboard) 4×50 swim on :60 FAST! (start 2 yards off wall) 200 cool-down *3,500 Total*
C: 600 warm-up (2×200 swim/100 kick) 3×300 with 30 sec rest (2×100 free/50 non-free) 4×150 pull with 20 sec rest (descend time 1–4) 8×50 with 10 sec rest (descend stroke count 1–4, 5–8) 100 cool-down *2,600 Total*
Drills
Catch-up With Stick: As you take a stroke with your right arm, keep your left arm extended forward in the water, holding on to a sideways kickboard or stick.
Complete the stroke with your right arm and after it enters the water above your head, tap your left hand. This signals the start of the stroke with your left arm. Repeat on other side.