A:
500 warm up
12x25 @ :30 kick w/fins (2 regular, 1 underwater)
6x50 @ :50 kick w/fins
3x100 @ 1:40 kick on back w/fins
12x25 @ :30 (2 drill, 1 build)
6x50 @ :50 swim (descend 1-3, 4-6)
3x100 @ 1:40 (50 drill, 50 build to 100%)
4 x [8x25 @ :30 (odds: drill, evens: swim...IM order)
4x75 @ 1:30 ALL OUT SWIM!!!
100 easy recovery]
200 cool down
*4800 Total*

B:
500 warm up
12x25 @ :40 kick w/fins (2 regular, 1 underwater)
6x50 @ :60 kick w/fins
12x25 @ :40 (2 drill, 1 build)
6x50 @ :60 swim (descend 1-3, 4-6)
4 x [6x25 @ :40 (odds: drill, evens: swim...IM order)
4x50 @ 1:30 ALL OUT SWIM!!!
50 easy recovery]
200 cool down
*3500 Total*

C:
400 warm up
12x25 w/:20 sec rest (kick w/fins)
6x50 w/:20 sec rest (kick w/fins on your back)
3x100 w/:30 sec rest (50 kick/50 swim)
12x25 w/:15 sec rest (2 drill, 1 build)
6x50 w/:20 sec rest (swim, descend 1-3, 4-6)
3x100 w/:30 sec rest (50 drill/50 build to 100%)
100 cool down
*2300 Total*