A:
600 w/fins (2x: 200 swim/100 kick)
5x150 w/fins @2:15 (50 swim/50 kick/50 swim)
6x50 @ :60 (swim 50 yards smooth...kick hard against wall until :60)
12x25 @ :30 (1 easy, 1 strong with EXTRA hard kick)
100 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
150 easy swim]
10x75 pull @ 1:10 (5: 3/5/7 breathing pattern; 5: free/back/free by 25)
200 cool down
*4300 Total*

B:
600 w/fins (2x: 200 swim/100 kick)
4x150 w/fins @ 2:40 (50 swim/50 kick/50 swim)
4x50 @ 1:05 (swim 50 yards smooth...kick hard against wall until 1:05)
8x25 @ :30 (1 easy, 1 strong with EXTRA hard kick)
100 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
100 easy swim]
8x75 pull @ 1:30 (4: 3/5/7 breathing pattern; 4: free/back/free by 25)
200 cool down
*3500 Total*

C:
600 w/fins (2x: 200 swim/100 kick)
3x150 w/fins w/ :30 rest (50 swim/50 kick/50 swim)
4x50 swim smooth...kick hard against wall for :20 seconds...start next 50 swim
6x25 w/:15 rest (1 easy, 1 strong with EXTRA hard kick)
50 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
50 easy swim]
6x75 pull w/:20 rest (5: 3/5/7 breathing pattern)
100 cool down
*2600 Total*