A:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
100 feet-first/swim by 25
8 minute kick (:40 easy, :20 FAST, repeat)
12x50 @ :55 (2 drill, 1 25 fast/25 easy)
6x50 ALL OUT w/partner rest (one person swims, one person rests, switch)
500 pull (3/5 breathing pattern by 50)
8x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
200 cool down
*4000-ish Total*

B:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
8 minute kick (:40 easy, :20 FAST, repeat)
12x50 @ 1:05 (2 drill, 1 25 fast/25 easy)
6x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
400 pull (3/5 breathing pattern by 50)
6x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
200 cool down
*3300-ish Total*

C:
400 swim warm up
300 kick/swim by 50
200 non-free/free by 50
100 Tarzan/swim by 25
6 minute kick (:40 easy, :20 FAST, repeat)
9x50 w/:20 sec rest (2 drill, 1 25 fast/25 easy)
12x25 (1: ALL OUT, 1: easy)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2300-ish Total*