A:
600 choice warm up with fins
18x50 kick w/ fins (6 fly, 6back, 6 free) @ :50
5x100 swim @ 1:45 (50 br/50fr)
5 x [200 swim fast @ 2:40
50 easy @ :60]
all with paddles and :30 sec rest:
[400 back/free by 100
300 back/free by 75
200 back/free by 50
100 back/free by 25]
8x50 shooters w/ fins @ 1:30 (try to kick 50 yards underwater w/ no breath!)
200 cool down
*4800 Total*

B:
500 choice warm up with fins
15x50 kick w/ fins (5 fly, 5 back, 5 free) @ :55
5 x [200 swim fast @ 3:00
50 easy @ 1:10]
all with :30 sec rest:
[300 back/free by 75
200 back/free by 50
100 back/free by 25]
6x50 shooters w/ fins @ 1:30 (try to kick 50 yards underwater w/ no breath!)
200 cool down
*3700 Total*

C:
400 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) w/:20 rest
5 x [150 swim fast w/:15 rest
50 easy w/:30 rest]
300 pull smooth w/:30 rest
200 pull smooth w/:30 rest
100 pull smooth w/:30 rest
8x25 shooters w/ fins @ 1:30 (try to kick 25 yards underwater w/ no breath!)
100 cool down
*2900 Total*