A:
500 warm up
6x50 kick @ 1:05
4x200 pull (buoy only) @ 3:10
5x50 kick @ :60
4x200 pull @ 3:00
4x50 kick @ :55
4x200 pull @ 2:50
3x50 kick @ :50
4x200 pull @ 2:40
2x50 kick (ALL OUT, for time) on 2:00
200 cool down
*4900 Total*

B:
400 warm up
5x50 kick @ 1:30
4x200 pull (buoy only) @ 3:50
4x50 kick @ 1:20
4x200 pull @ 3:40
3x50 kick @ 1:10
4x200 pull @ 3:30
2x50 kick (ALL OUT, for time) on 2:00
200 cool down
*3700 Total*

C:
400 warm up
5x50 kick w/:40 sec rest
3x200 pull w/:40 sec rest
4x50 kick w/:20 sec rest
3x200 pull w/:20 sec rest
2x50 kick (ALL OUT, for time) w/ 1:00 rest
100 cool down
*2300 Total*