A:
600 choice warm up (fins optional)
24x25 @ :30 (3 as Distance Per Stroke; 1 as FAST Sprint!)
12x50 @ 1:05 (25 shooter/underwater kick; 25 easy swim)
8x75 @ 1:20 (kick/drill/swim by 25...mix up strokes)
6x100 pull @ 1:25 (steady/smooth)
4x150 @ 2:10 (3/5/7 breathing pattern by 50)
3x200 w/ fins w/:30 rest (50 kick/50 swim/repeat...would like to see some dolphin kick on back)
300 cool down
*4500 Total*

B:
500 choice warm up (fins optional)
20x25 @ :40 (3 as Distance Per Stroke; 1 as FAST Sprint!)
10x50 @ 1:15 (25 shooter/underwater kick; 25 easy swim)
6x75 @ 1:40 (kick/drill/swim by 25...mix up strokes)
5x100 pull @ 1:50 (steady/smooth)
3x150 @ 3:00 (3/5/7 breathing pattern by 50)
2x200 w/ fins w/:30 rest (50 kick/50 swim/repeat...would like to see some dolphin kick on back)
200 cool down
*3500 Total*

C:
400 choice warm up (fins optional)
16x25 w/:20 rest (3 as Distance Per Stroke; 1 as FAST Sprint!)
8x50 w/:30 rest (25 shooter/underwater kick; 25 easy swim)
4x75 w/:40 rest (kick/drill/swim by 25)
4x100 pull w/:45 rest (steady/smooth)
2x150 w/:60 (3/5/3 breathing pattern by 50)
200 w/ fins (50 kick/50 swim/repeat)
100 cool down
*2500 Total*