Workout A

Warm Up (1600)	12 x 100 @ 1:45 ·         4 Swim ·         4 Kick ·         4 Pull 4 x 100 IM @ 1:50
Main Set (1800)	500 Swim @ 7:50 100 Max Pull @ 2:00 400 Swim @ 6:20 100 Max Pull @ 2:00 300 Swim @ 4:45 100 Max Pull @ 2:00 200 Swim @ 3:10 100 Max Pull @ 2:00
Cool Down (500)	10 x 50 Choice

Total: 3900 Yards

Workout B

Warm Up (1200)	9 x 100 @ 1:55 ·         3 Swim ·         3 Kick ·         3 Pull 3 x 100 IM @ 2:00
Main Set (1400)	400 Swim @ 7:20 100 Max Pull @ 2:10 300 Swim @ 5:30 100 Max Pull @ 2:10 200 Swim @ 3:40 100 Max Pull @ 2:10 100 Swim @ 1:50 100 Max Pull @ 2:10
Cool Down (300)	10 x 50 Choice

Total: 2900 Yards