A:
400 swim
300 pull
200 kick
100 IM
2x [8x50 kick (1 fast, 1 ez, 2 fast, 1 ez, 3 fast...fast @ :60, ez @ 1:15)
200 easy swim w/ :30 rest]
FINS ON:
12x50 @ :55 kick on back (odds: dolphin kick, evens: flutter kick)
12x25 @ :30 swim (odds: fly, evens: back)
FINS OFF
8x75 @ 1:20 (back/breast/free by 25)
5x100 @ 1:40 (50 w/stick, 50 w/out stick)
200 cool down
*4400 Total*

B:
400 swim
300 pull
200 kick
100 IM
2x [8x50 kick (1 fast, 1 ez, 2 fast, 1 ez, 3 fast...fast @ 1:10, ez @ 1:30)
200 easy swim w/ :30 rest]
FINS ON:
12x50 @ :60kick on back (odds: dolphin kick, evens: flutter kick)
12x25 @ :30 swim free
FINS OFF
6x75 @ 1:20 swim free
200 cool down
*3700 Total*

C:
300 swim
200 pull
100 kick
2x [5x50 kick (1 fast, 1 ez, 1 fast, 1 ez, 1 fast w/:20 rest)
100 swim easy)
4x75 w/:20 rest (3/5/7 breathing pattern by 25)
4x75 w/ :20 rest (drill/easy swim/fast swim by 25)
4x75 w/ :30 rest (all with stick or catch-up drill)
100 easy
*2300 Total*