A:
Fins ON
5x200 @ 3:30 or 3:45 (150 swim/50 kick)
Fins OFF
5x150 @ 2:00, 2:15, or 2:30 (solid swim)
Extra :60 rest
10x100 @ 1:20, 1:30, or 1:40 (pull strong)
Extra :60 rest
15x50 @ :40, :45 or :50 (swim, descend time 1-5, 6-10, 11-15)
Fins ON
4x200 @ 3:30 or 3:45 (50 swim/50 kick/50 s/50 k)
Fins OFF
200 cool down
*4500 Total*

B:
Fins ON
4x200 @ 4:00 or 4:30 (150 swim/50 kick)
Fins OFF
4x150 @ 2:45, 2:50, or 3:00 (solid swim)
Extra :90 rest
8x100 @ 1:45, 1:50, or 2:00 (pull strong)
Extra :90 rest
12x50 @ :50, :55 or :60 (swim, descend time 1-4, 5-8, 9-12)
Fins ON
3x200 @ 4:00 or 4:30 (50 swim/50 kick/50 s/50 k)
Fins OFF
200 cool down
*3600 Total*

C:
Fins ON
3x200 @ 5:00 or 6:00 (150 swim/50 kick)
Fins OFF
3x150 w/1:30 rest (just swim)
Extra 2:00 rest
6x100 w/:60 rest (use pull buoy, paddles are optional)
Extra 2:00 rest
9x50 w/:30 rest (swim, descend effort 1-3, 4-6, 7-9)
Fins ON
2x200 @ 5:00 or 6:00 (50 swim/50 kick/50 s/50 k)
Fins OFF
100 cool down
*2600 Total*