**This workout is dedicated to the awesome swimmers at the Fleming Island YMCA! Congratulations on all your improvement...it is an honor to know that you use and enjoy these workouts!**

A:
500 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
500 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
500 pull (build by 100)
300 IM (kick/drill/swim by 25)
5x100 @ 1:45 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
6x50 @ :55 (Tennessee Tumblers)
500 swim (as 5x100 IMs)
300 cool down (50 choice/100 swim, repeat)
*4000 Total*

B:
500 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
400 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
400 pull (build by 100)
300 free (kick/drill/swim by 25)
4x100 @ 2:15 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4x50 @ 1:10 (Tennessee Tumblers)
400 swim (50 free/50 non-free)
300 cool down (50 choice/100 swim, repeat)
*3400 Total*

C:
400 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
300 snake swim (every 4th 25 non-free)
200 swim (5 pop-ups every 50)
300 pull (build by 100)
300 free (kick/drill/swim by 25)
3x100 w/:20 rest (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4x50 w/:20 rest (Tennessee Tumblers)
200 swim (50 free/50 non-free)
100 cool down
*2500 Total*