Everyone:
10 minute choice warm up
6 minute kick (:35 seconds easy, :25 seconds HARD w/Tombstone kickboard)

A:
14x50 (1fast/1ez/2fast/1ez/3fast/1ez/4fast/1ez) fast @ :40, ez @ :50
6x125 @ 2:30 (25 Frog/25 FAST@!/75 smooth)
6x50 @ :55 (catch up with stick or single paddle)
6x50 @ :50 (Shark drill)
9x100 swim (2 FAST! @ 1:10/1 easy @ 1:45)
400 cool down (50 kick/50 backstroke/100 swim, repeat)
*4100 Total*

B:
9x50 (2 FAST! @ :50/1 easy @ 1:10)
4x125 @ 3:00 (25 Frog/25 FAST@!/75 smooth)
6x50 @ 1:05 (catch up with stick or single paddle)
6x50 @ :60 (Shark drill)
6x100 swim (2 FAST! @ 1:45/1 easy @ 2:15)
300 cool down (50 kick/100 swim, repeat)
*3200 Total*

C:
6x50 w/:15 rest (2 FAST!/1 easy)
4x75 w/:30 rest (25 Frog/25 FAST@!/25 smooth)
5x50 w/:15 rest (catch up with stick or single paddle)
5x50 w/:15 rest (Shark drill)
6x100 swim w/:20 rest (2 FAST!/1 easy)
100 cool down
*2400 Total*