A:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
12x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x150 pull @ 2:05
4x125 IM @ 2:15 (#1: 50 fly, #2: 50 back, etc)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*4800 Total*

B:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
10x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x100 pull @ 1:50
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*3900 Total*

C:
15 minute Snake Warm Up
(or...3 x 300...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
8x50 w/:20 rest (1 with stick, 1 w/out stick)
4x100 swim w/ :20 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
6x25 w/fins @ :60 (kick underwater w/ NO breath!)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
100 cool down
*2600 Total*