A:
4x200 warm up w/:20 rest
8x50 w/stick @ :60 (catch-up drill)
8x50 @ :50 (descend stroke count 1-4, 5-8)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
6x50 kick w/board @ :45
8x25 underwater kick (no breath) @ :45
FINS OFF
6x75 @ 1:15 (3/5/7 breathing pattern by 25)
12x25 @ :40 (3/2/1/0 breaths allowed by 25)
6x125 pull smooth @ 1:45
200 cool down
*4200 Total*

B:
4x200 warm up w/:20 rest
8x50 w/stick @ 1:10 (catch-up drill)
6x50 @ :60 (descend stroke count 1-3, 4-6)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
5x50 kick w/board @ :55
8x25 underwater kick (no breath) @ :55
FINS OFF
4x75 @ 1:30 (3/5/7 breathing pattern by 25)
12x25 @ :45 (4/3/2/1 breaths allowed by 25)
6x100 pull smooth @ 2:00
200 cool down
*3700 Total*

C:
3x200 warm up w/:20 rest
6x50 w/stick w/:20 sec rest (catch-up drill)
4x50 w/:20 rest (descend stroke count 1-4)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
4x50 kick w/board w/:15 rest
4x25 underwater kick (no breath) @ 1:15
FINS OFF
6x50 w/:30 rest (3/5 breathing pattern by 25)
9x25 @ :60 (4/3/2 breaths allowed by 25)
4x100 pull smooth w/:30 rest
100 cool down
*2500 Total*