A:
600 warm up (kick every 4th 50)
4x50 @ 1:05 (kick/swim by 25...reverse IM order)
4x50 @ 1:00 (drill/swim by 25...reverse IM order)
4x50 @ :55 (swim/build by 25...reverse IM order)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
6x50 @ :60 w/ band (tubing around your ankles)
3x100 @ 1:30 w/band & buoy
300 w/:60 rest w/band, buoy & paddles
8 Minute Kick (:30 sec easy, :30 sec FAST!)
6x50 @ :60 w/ band (tubing around your ankles)
3x100 @ 1:30 w/band & buoy
300 w/:60 rest w/band, buoy & paddles
3 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
200 cool down
*4300 Total*

B:
600 warm up (kick every 4th 50)
4x50 @ 1:15 (kick/swim by 25)
4x50 @ 1:05 (drill/swim by 25)
4x50 @ :55 (swim/build by 25)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
3x100 @ 1:50 w/buoy
300 w/:60 rest w/buoy & paddles
8 Minute Kick (:30 sec easy, :30 sec FAST!)
3x100 @ 1:50 w/buoy
300 w/:60 rest w/buoy & paddles
3 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
200 cool down
*3700 Total*

C:
600 warm up (kick every 4th 50)
4x50 w/:30 rest (kick/swim by 25)
4x50 w/:30 rest (drill/swim by 25)
4x50 w/:30 rest (swim/build by 25)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
3x100 pull w/:45 rest
300 pull w/:60 rest
1 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
100 cool down
*2400 Total*