A:
500 warm up
6x50 kick @ :60 (descend 1-3, 4-6)
6x50 drill @ :50
6x50 swim @ :45
5 minutes: vertical kick in the middle of the pool for :30 sec, sprint to the wall, turn, sprint back to the middle of the pool, return to vertical kicking for another :30, repeat
100 easy
5 minutes: kick against the wall for :20 seconds, sprint across the pool, touch wall and continue kicking for :20 seconds, repeat
100 easy
5 minutes: partner kicks - two people with one kickboard in the middle of the pool, one person holding each end of the board...kick HARD against each other for :15-:20 seconds (try to move partner backwards), rest for :30 seconds, repeat
100 easy
4x100 pull @ 1:30
8x25 @ :30 w/pull buoy between ankles
4x100 pull @ 1:25
8x25 @ :30 w/kickboard between thighs
4x100 pull @ 1:20
200 cool down
*4600 Total (estimate)*

B:
500 warm up
6x50 kick @ 1:10 (descend 1-3, 4-6)
6x50 drill @ :60
6x50 swim @ :55
5 minutes: vertical kick in the middle of the pool for :30 sec, sprint to the wall, turn, sprint back to the middle of the pool, return to vertical kicking for another :30, repeat
100 easy
5 minutes: kick against the wall for :20 seconds, sprint across the pool, touch wall and continue kicking for :20 seconds, repeat
100 easy
5 minutes: partner kicks - two people with one kickboard in the middle of the pool, one person holding each end of the board...kick HARD against each other for :15-:20 seconds (try to move partner backwards), rest for :30 seconds, repeat
100 easy
4x100 pull @ 1:55
8x25 @ :30 w/pull buoy between ankles
4x100 pull @ 1:45
200 cool down
*3600 Total (estimate)*

C:
500 warm up
6x50 kick w/:30 sec rest
6x50 drill w/:20 rest
6x50 swim w/:20 rest
3x100 pull w/:30 rest
4x25 w/:15 rest w/pull buoy between ankles
3x100 pull w/:30 rest
4x25 w/:15 rest w/kickboard between thighs
200 cool down
*2400 Total*