My sessions are going to be pretty quick and simple. Lifting on Mon, Wed, and Fri. Option A is going to rotate between a squat variation or a DL variation, so basically only one lower body lift a day, then everyday is going to have a different upper body push and pull and an ab exercise. Ill probably swim a few laps after that since Ill already be at the gym.
Option B will have both a squat and DL variation every day, so two lower body movements daily, and the rest will be the same as option A. Then Tue, Thur, and Sat will be running days, alternating between sprint and distance sessions.